No Excuses! 2 Functional Strength Workouts- No weights needed!

No time for a workout because the kids are out of school or you are on vacation? Well think again! No time is better that right now to start, or continue, a great exercise program! Below are two amazing functional strength workouts to get your heart pumping and your muscles chiseled WITHOUT ANY WEIGHTS! No excuses here! Sometimes life doesn’t allow you to have access to a gym or weights -

but your own body can be your best barbell. What are functional exercises? These exercises are designed to improve your overall strength, coordination, and flexibility. The focus of functional training is to condition your body to perform certain everyday tasks, from running to lifting your children into the car. Functional training can help you to lose weight, lower blood pressure and cholesterol, and regain energy! So what are your waiting for—

try some of these exercises today!

VACATION OR AT HOME WORKOUT

WARM UP 1 MIN JUMPING JACKS 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 1 MIN JUMPING JACKS 1 MIN JOG IN PLACE – BUTT KICKS

STRENGTH I                                                       REPS 1 MIN FORWARD LUNGES                                 10-15 1 MIN WIDE ARM PUSHUP-UPS                           8-12 1 MIN STANDING SIT-UP                                         20 1 MIN TRICEP DIPS USING A CHAIR                 10-15 1 MIN PLANK AND HOLD                           20 SEC x 2 1 MIN PLANK ALTERNATING KNEES IN            10-15 CARDIO 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 6 MIN – REPEAT STRENGTH I EXERCISES ABOVE

STRENGTH II                                                    REPS 1 MIN SQUATS OR SQUAT JUMPS                 10-15 1 MIN RUSSIAN TWIST                                         20 1 MIN SUPERMAN & HOLD                    15 SEC x 2 1 MIN SIDE LUNGES                                       10-15 1 MIN CALF RAISES                                        10-15 1 MIN TRIANGLE PUSHUPS                             8-12

CARDIO 1 MIN JUMPING JACKS WITH LEG CROSS 6 MIN REPEAT STRENGTH II EXERCISES ABOVE

10 MIN STRETCH! GREAT JOB!!

And for those looking for a tougher workout, here is the advanced version.

VACATION OR AT HOME WORKOUT –NO WEIGHTS!  ADVANCED!

WARM UP                                                         REPS 1 MIN JUMPING JACKS                                         50 1 MIN JUMP ROPE (INVISIBLE ROPE)                 50 1 MIN JOG IN PLACE – HIGH KNEES                   50 1 MIN JUMPING JACKS                                         50 1 MIN JOG IN PLACE – BUTT KICKS                    50

STRENGTH I                                                      REPS 1 MIN LUNGE JUMPS (ALTERNATING)           15-25 1 MIN WIDE ARM PUSHUPS                             15-25 1 MIN STANDING SIT-UP WITH TWIST                 30 1 MIN PLANK AND HOLD                         30 SEC x 2 1 MIN PLANK ALTERNATING KNEES IN               20 1 MIN REVERSE CRUNCHES                                30 1 MIN BOXING FRONT KICKS                                30

CARDIO                                                              REPS BURPEES                                                     20

1 MIN JOG IN PLACE – HIGH KNEES

7 MIN – REPEAT STRENGTH I EXERCISES ABOVE

STRENGTH II                                                      REPS 1 MIN SQUAT JUMPS                                        15-25 1 MIN RUSSIAN TWIST                                           30 1 MIN SUPERMAN AND HOLD                 30 SEC x 2 1 MIN SIDE LUNGES                                               20 1 MIN V-UPS                                                            15 1 MIN TRIANGLE PUSHUPS                                   20 1 MIN SIDE PLANK AND HOLD                30 SEC x 2

CARDIO                                                             REPS 1 MIN JUMPING JACKS WITH LEG CROSS         50 1 MIN PLANK JACKS                                              30

7 MIN – REPEAT STRENGTH II EXERCISES ABOVE

10 MIN STRETCH! GREAT JOB!!

Here are printable version of both workouts! Vacation or At Home Workout or Vacation or At Home Workout - Advanced

Praying you and your family have safe and fun vacations this summer! Remember,

“Whatever you do, do enthusiastically, as something done for the Lord and not for men” – Colossians 3:23

Blessings, Caroline