This message is not particularly for those workout junkies who have it figured out. This means that if you are satisfied with the way you look in that you’re always checking yourself out in the mirror with nothing but your undies on (and sports bra for the ladies) with different poses, then most likely this reading is not for you. If you are always telling yourself “I need to work out”, give up or quit after a few workout sessions, feel you simply can’t because you are overweight, have limitations or pain issues, or frequently have the excuse of “not enough time”, then this reading IS for you!

I have been that person (and maybe I still am on some occasions) but I have found the MOTIVATION to alleviate the excuses and get to steppin on simple workouts with just a few exercises detailed further in this reading. I don’t get into sets or repetitions (reps) because I’m a believer that there is no universal workout for everyone. You have to customize it to you and make it fun or at least enjoyable. Otherwise, you’re just not going to do it. I have seen it over and over and over…and over again. I will gladly share what my “count” is for each exercise or body workout but keep in mind you do what works for you. For example, perhaps you are starting fresh, and maybe your complete workout session is only 15 minutes long for your entire body. That’s OK! You have to start somewhere. Just increase the number of reps you do as you progress so you’re challenging your body to do a bit more which promotes growth for whatever the GOAL is for you. Soon enough, you’re doing a 30-minute or even a 1-hour workout a day and hopefully, you’re making it a priority in your busy life and are happier for it.

I’ll go over the exercises and workouts I believe in as they pretty much target the entire body (upper body, lower body, and core).

So here we go:

the Push-Up

Push-Ups engage multiple muscle groups at the same time, working the chest, shoulders, triceps, back, and even the core. This complete exercise promotes overall strength development as it mimics everyday activities that require upper body strength, making them excellent for improving functional strength and enhancing daily life.

One of the most appealing aspects of push-ups is that they require no equipment and you can utilize various objects like a bench or table to aid or assist you if you need. Whether at home or in a park, you can perform push-ups virtually anywhere. Even if you’re grocery shopping and you think, “Oh, I still need to do a workout”, you can bust out some push-ups right in the store aisle. OK, not normal human behavior but I’m sure you see the point in that you can easily knock them out anywhere.

Incorporating push-ups into your workout helps build endurance, both muscular and cardiovascular. Over time, you’ll notice an improvement in your ability to perform more reps which is what I spoke about earlier in that you want to gradually increase the reps you do over time so you don’t “plateau”. In other words, you’re exercising but no longer see the results or experience the change you initially did.

Push-ups target the muscles in the upper body, promoting better posture by strengthening the chest and shoulders. This can be especially beneficial for those who spend long hours sitting at a desk.

Push-ups are a versatile and efficient exercise that caters to all fitness levels. Whether you’re a beginner looking to build strength or more advanced aiming for peak performance, push-ups can be tailored to meet your specific needs and goals. So, push your limits and embrace the transformative power of the push-up!

Check out my VIDEO for the push-up.

the Inverted Row

In the realm of strength training and bodyweight exercises, the inverted row often takes a backseat to more popular counterparts like push-ups or pull-ups. However, this underrated exercise boasts benefits that make it a valuable addition to any fitness routine.

Inverted rows target a wide range of muscle groups, including the upper back, traps, and shoulders. This comprehensive engagement helps build a well-balanced and sculpted upper body.

One of the standout benefits of inverted rows is their versatility. They can be performed using various grips, hand placements, and body angles, allowing individuals to tailor the exercise to their fitness level and goals. The inverted row is not just about the upper body. By keeping the body straight and maintaining a plank-like position, the core muscles are actively engaged throughout the exercise, contributing to improved core strength.

Inverted rows can be performed using minimal equipment. A sturdy horizontal bar like a stair rail at a park or various areas of a park playground is all you need, making it a convenient option for outdoor workout sessions. If you’re a beginner level, you can adjust the difficulty by changing the angle of your body or your grip and hand placement.

Inverted rows may not grab the spotlight, but their benefits are undeniable. From building muscle mass and improving posture to offering a joint-friendly and versatile workout option, this exercise deserves a place in your workout routine. As with any exercise, proper form is key, so ensure you prioritize technique to maximize the advantages of inverted rows.

Check out my VIDEO for the inverted row.

the Sit-Up

In the pursuit of a strong and healthy body, many exercises claim their spot in fitness routines. One such classic yet effective exercise is the sit-up. Often outshined by cooler workouts, sit-ups deserve recognition for their incredible benefits.

Gym memberships and fitness equipment can be costly. Sit-ups offer an economical solution. No need for expensive machines or gadgets. A comfortable surface (for the booty) and dedication are all you need to reap the benefits of this exercise.

As the core muscles become stronger through sit-ups, so does your posture. A strong core provides the necessary support for the spine, reducing the risk of slouching or developing poor posture habits. Improved posture not only contributes to a more confident appearance but also reduces the likelihood of back pain.

Engaging multiple muscle groups during sit-ups can elevate your heart rate, contributing to an increased metabolic rate. A faster metabolism is linked to better calorie burning, aiding in weight management and overall fitness.

The sit-up stands the test of time as a reliable and effective exercise. From core strengthening to improved flexibility and posture, the benefits of sit-ups extend beyond aesthetics. Incorporating this simple yet powerful exercise into your routine can be a transformative step toward achieving a healthier and more strong body. The next time you are outdoors or decide to work out at home, consider giving the sit-up the attention it truly deserves. Your core will thank you for it!

Check out my VIDEO for the sit-up.

the Leg Raise

The leg raise is a simple yet highly effective exercise that targets the muscles in the lower abdomen, hips, and thighs. While it might seem like a straightforward movement, leg raises offer benefits for those looking to enhance their core strength, stability, and overall fitness.

The leg raise primarily engages the lower abdominal muscles, helping to strengthen the core. This is great for maintaining good posture, supporting the spine, and reducing the risk of lower back pain. As you lift your legs, you’re actively working on building a solid foundation for overall body strength.

One of the great advantages of leg raises is that they can be done without any equipment (just like the other exercises already mentioned). Whether you’re at home or even at the office during a quick break, leg raises can easily be integrated into your routine. This makes them an accessible and convenient exercise for those with varying fitness levels and access to equipment.

Leg raises offer versatility through different variations that target various muscle groups. Straight leg raises and bent knee raises are just a couple of examples. This versatility allows you to tailor your workout to specific fitness goals, ensuring a well-rounded approach to muscle development.

Incorporating leg raises into your exercise routine is a simple yet powerful way to target multiple muscle groups, enhance core strength, and improve overall stability. Whether you’re a fitness enthusiast or a beginner looking to kickstart your journey to a healthier lifestyle, leg raises offer a range of benefits that contribute to your physical well-being. Elevate your fitness game and unlock the potential of leg raises for a stronger, more balanced you.

Check out my VIDEO the leg raise.

the Plank

There is one exercise that stands out as a simple yet incredibly effective way to strengthen the core and transform your overall physique. The plank. This static exercise, often overlooked for its seemingly basic nature, offers benefits that go beyond just sculpting a six-pack.

At its core, the plank is famous for its ability to target and strengthen the muscles that make up the core. This includes the abdominals (or abs) and even the lower back muscles. A strong core is the foundation for almost all physical activities, from lifting heavy objects to maintaining good posture.

Speaking of posture, as folks spend increasing amounts of time hunched over screens, their posture tends to suffer. The plank helps counteract the effects of slouching by engaging the muscles responsible for maintaining a straight and stable spine. Incorporating planks into your routine can contribute significantly to better posture, reducing the risk of back pain and related issues.

The beauty of the plank lies in its simplicity and versatility. It requires no equipment and can be performed anywhere, making it accessible to individuals of all fitness levels.

The plank emerges as a powerhouse exercise that delivers multiple benefits. From core strength to improved posture, adding planks to your regular workout routine can yield transformative results. Don’t underestimate the power of the plan. It might just be the missing piece in your fitness puzzle.

Check out my VIDEO for the plank.

the Squat

The squat is a compound exercise, meaning it involves multiple joints and muscle groups at the same time. From your quads, hamstrings, and booty to your core and lower back, squats work a variety of muscles, promoting overall strength and stability.

Squats are not only effective for building muscle but also for burning calories. The intensity of the exercise increases the metabolic rate, making it an excellent choice for those aiming for weight loss or body fat reduction.

Squats emphasize proper alignment and form, which translates into improved posture. Strengthening the muscles around the spine and maintaining an upright position during squats can positively impact your posture.

The movements involved in squats mimic everyday activities like sitting down, standing up, and lifting objects. By replicating these motions in a controlled manner, squats enhance functional fitness, making daily tasks more manageable and reducing the risk of injury.

Adding squats to your workout can lead to benefits that extend beyond just building an impressive set of legs. From increased strength and flexibility to improved balance and functional fitness, squats are a remarkable impact exercise.

Check out my VIDEO for the squat.

the Lunge

The lunge is another exercise renowned for its ability to target multiple muscle groups simultaneously. The primary muscles engaged include the quads, hamstrings, booty, and calves. This complete activation of leg muscles not only leads to improved strength but also contributes to muscle development and toning.

Executing lunges requires a degree of balance and coordination, making them an excellent exercise for enhancing stability. As you perform lunges, your body learns to maintain equilibrium, promoting better balance not only during workouts but also in daily activities.

The nature of lunges contributes to increased joint flexibility and range of motion. Regularly practicing lunges can help improve hip flexibility, reduce stiffness, and enhance the overall flexibility of the lower body.

While lunges primarily target the lower body, they also engage the core muscles to maintain balance and stability. This added core activation not only strengthens the abs but also improves overall core functionality.

From improved balance and flexibility to enhanced core engagement, lunges provide a complete approach to fitness. Lace up your sneakers, step forward, and unlock the incredible benefits that lunges bring to your overall well-being. Your body will thank you for it!

Check out my VIDEO for the lunge.

Outdoor bodyweight exercises are more than just a fitness workout. They’re a celebration of movement interlaced with the beauty of nature. These exercises have become my fitness friends. It seems even among workout junkies, the core and lower body exercises are more hated and therefore more avoided which is why you see 3 different exercises for the core or abs and 2 different exercises for the legs or lower body. I will typically do no less (as it changes) 100 reps of a given exercise broken up into 3 or 4 sets. However, you pick the number that works for you and gradually increase that number in the weeks moving forward. Let nature be your gym (if the weather is decent, otherwise do them at home or work if you can) and discover the unmatched rewards it has to offer.