One of the common barriers I find myself coming across personally and professionally when addressing exercise is lack of “access”, whether that is access to a gym, a fitness center, or private studio. Since moving to DC from Westerville, I had to depart with three of my favorite gyms from back home (ok who needs three gyms ?!?!). The point I am trying to make is it is easy to get comfortable into a routine and an environment that provides us with the tools we need to use. It is important to continue to stick to a routine even when those tools aren’t available.
When I made the decision to move to DC and not bring a car, one of the things I realized was that my access to gyms was going to decrease. (The trade off: my walking would increase tremendously!) Don’t get me wrong, there are TONS of gyms in the area. And if I wanted to, I could absolutely metro to find a nationally recognized corporate gym. What I do not feel like doing is commuting 30-40 minutes each way (a good day) to get there. The 60-80 minutes spent on transportation is 60-80 minutes I could have been training. So instead I use the fitness center in my building (a fraction of a major gym) and I get outside.
Personally, I love getting in my workout in the fitness center, but I realize not everyone does. I also know if there are days I cannot physically get to the fitness center, I can easily talk myself out of a workout if I am not already committed to getting one in. Don’t let the gym or a fitness center a barrier to exercise. There are so many other ways to get in a workout. The keys are: commitment and action! Our ability to adapt and commit to exercise, even when it is outside of our box is a freeing concept. Make it a point to get in exercise, in whichever way works for you, and make sure you do it.
With that being said, I wanted to share with you this no weights, no gym lowerbody workout I came up with this week. I had some time, some open space, and knew I needed to get in a workout (and didn’t have access to a gym). The beginning exercises are performed down and back on a field or open room. The final four are performed in place.
First start out with a warm up consisting of some light jogging and stretching. When you are ready begin:
4 x 40 yard sprints (GO ALL OUT )
40 Walking Lunges (20 Down/20 back)
20 Two Footed Hops (Down)
20 Lateral Walking Lunges (Back)
20 Split Squats each leg
20 Lying Hip Raises each leg
15 Single Legged Dead Lifts each leg
10 single legged squats each leg
Repeat this 3 for three rounds. Be sure to cool down and stretch after.
Have a great weekend and remember just because there is no gym, doesn’t mean there isn’t a workout!
Catch ya on twitter @kelleyvargo