Use what you have Don't have weights at home? Grab a gallon jug, a bag of flower, a jug of cat litter and LIFT! Fancy equipment and even gym equiptment are not needed! If you are a mom taking your child to the playground you can run and play with them and do push ups and body dips off a bench in between!
Get up, get OUTSIDE If your traveling or out of town, you can ALWAYS still get up and workout. No hotel gym? Do jumping jacks and sit ups in your room, go outside and walk/run alternating as you pass light poles. There is always a movement to do. Make it a non option, wake up, work out and be happy!
Not at home? No problem Just because your visiting someone doesn't mean you can't still workout. Bring a DVD and recruit your friends to do it. Get a 3 day guest pass at the local gym, grab your hosts and hit the playground for an adult game of tag with pushups for the losing team! Inspire those you are with to move and work too!
Here are three written workouts for you to do
PLAYGROUND: Run light poles or parking spot stripes in the parking lot 2 min 10 push ups on a bench 10 tricep body dips on a bench 10 step ups (fast) each leg on a bench 10 squat jumps in place cross the monkey bars pull ups to failure at the end repeat 3x
KITCHEN: run or walk around your house or block to warm up 2 min. 10 each leg Gallon jug static lunges: hold a full gallon jug of water and step forward to a lunge 15 Chair squat and row: sit or squat to kitchen chair, upright row your gallon jug 15 flower presses: Sit in chair, press flower or sugar overhead 15 tricep dips off kitchen chair with feet on another chair repeat 3x
OUT OF THE OFFICE: Warm up with 1 min of Jumping Jacks Move into 20 Squats with body weight 30 bicycle crunches 12 burpees 2 min of killers agains wall 60 seconds of plank pushups and 30 seconds of side plank on each side. repeat 3x
Always end with some stretching, being sure to stretch your quads and hamstrings!