What is this?
A small, 2-week guide to working out with little-to-no equipment. Each workout will have an adaptable version for folks with injuries on their lower body (mostly adapted to a broken foot!).
Over the last year, many folks have adapted to closed gyms and shut-down sports leagues. This transition has been hard. I feel lucky that I have had so much experience working out under many knowledgeable coaches and trainers — without their guidance, I wouldn’t be able to put together what I have here.
I also broke my foot just before Thanksgiving, so I had to adapt even further. [It has been 4 months and I’m still not healed]. Lemme tell ya, as someone who relies on breaking a sweat to elevate my mood… things could have gone SO much worse had I not come up with some action plans to get my workout on.
Who is this for?
ANYONE. These workouts can be modified in so many different ways. You don’t need equipment. They won’t ever be “too easy” because you can change the difficulty level, too.
How do I do this?
Step 1: Commit to a schedule. Here are some samples:
Cardio 3 days / Strength 2 days / Active recovery 1 day
Cardio 2 days / Strength 2 days / Active recovery 2 days
Step 2: Execute for 2 weeks.
Step 3: Repeat!
This is as simple as it gets. Cardio-focused workouts are meant to keep your heart rate up for the majority of the workout. They will often be a bit shorter — unless you’re really looking to blitz out! Strength-focused workouts are meant to push certain muscle groups/clusters - but will also have elements of cardio. How do you perform your movements under fatigue? That is key!