Home workout with no equipment part 2:
Is Your Workout Harmful To Your Health? 🤕
A lot of times people are under the misconception that higher repetitions are safer.
So they smash out sets of 40+ pushups on the regular. Then their shoulders and elbows start killing.
And they wonder why they aren’t making any progress. No muscle growth, no strength gains, no fat loss.
The reality is high repetitions can actually be more dangerous
It’s harder to maintain perfect form and focus for 20 repetitions than it is for 6. And when your form starts to break down the last thing you want to do is crank out another 10 shitty reps that will lead to more mileage on your joints.
- Higher reps cause more of the stress hormone, cortisol to be released.
- Higher reps cause more inflammation.
- Higher reps cause more overall systemic/CNS fatigue.
Most people will get far better results sticking in the 5-8 rep range on the majority of exercises.
As you get stronger and more advanced you can bump that up to 8-12 on certain upper body movements, and as high as 15-20 on some lower body movements.
But your bread and butter will always be in that low to moderate rep range. This is just one of the countless mistakes that I see people making all the time.
Try today’s quick home workout routine
Where you can do it ANYWHERE in 30 minutes or less and with no equipment required! Let’s watch the video
Workout details💪🏼🔥
Do:
- 3 sets
- 12-15 reps
- 30-45 sec. rest for all exercises.
Superset the exercises below.
What is a superset?
When you pair two exercises together in an alternating fashion.
Example:
A1) Split Squat 1 & 1/4 Reps (12-15 Per Leg)
A2) T-Push Ups
Let’s get to work!
| A1 | A2 |
| Split Squat 1 & 1/4 Reps (12-15 Per Leg) |
T-Push Ups |
| B1 | B2 |
| Body Weight Glute Bridge 1 & 1/4 Reps |
Prone Back Complex T-W-Y |
| C1 | C2 |
| Forward Step Lunge (12-15 Per Leg) |
Pike Push Ups |
| D1 | D2 |
| Side Plank Hip Abductions (12-15 Per Side) |
V-Ups |
Short on time?
Do this:
You can make the home workout shorter (10-20 minutes) if you are limited for time by simply doing 1-2 sets of each exercise instead of 3.
See exercise cues below
Split Squat
Cues
✅ Starting in a split stance
✅ Push front knee over toe and back knee towards ground
✅ Keep chest & torso straight and don’t round shoulders
T-Push Up
Cues
✅ Have hands outside shoulder width and feet out in wide stance
✅ Decend down until chest hits floor
✅ Press up externally rotate extending arm staight up squeezing the back at top
Glute Bridge
Cues
✅ Lay on floor with feet position at 90 degree knee anlge
✅ Maintain neutral spine and core engaged drive hips up
✅ Squeeze at top before controlling down
Prone Back Complex T-W-Y
T-Raise
Cues
✅ Lay on floor with arms straight out to side
✅ Elevated arms and focus on pulling shoulders back and down
✅ Squeeze back in top position
W-Raise
Cues
✅ Lay on floor with arms bent
✅ Elevated arms and focus on pulling shoulders. back and down
✅ Squeeze back in top position
Y-Raise
Cues
✅ Lay on floor with arms positioned straight out on 30 degree angle
✅ Elevated arms and focus on pulling shoulders. back and down
✅ Squeeze back in top position
Forward Step Lunge
Cues
✅ Starting in standing posisiton step forward to lunge
✅ Slight lean forward progress front knee over toe
✅Push back Keep chest & torse upright
Pike Push Up
Cues
✅ On hands and feet in V position
✅ Lower head to floor
✅ Squeeze shoulders and press up
Side plank Hip Abduction
Cues
✅ Lying on side engage core and neutral spine
✅ Push hip up by contracting glutes
✅ Hold at top and squeeze glutes
V-Ups
Cues
✅ Laying on floor with arms above head and feet straight
✅ Engaging core pull legs and arms together in V shape
✅ Hold at top and control down
Be sure to join us in the free LeaWay Lifestyle Community to ask any questions to get help, along with the extra guides, livestreams and specials you get access to.
Join the LeaWay Lifestyle Community HERE.
Music Credit:
Dj Mayson
Everywhere you Go
Exercise Disclaimer:
As with all exercise programs, when using our exercise videos, you need to use common sense.
To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program.
By performing any fitness exercises, you are performing them at your own risk.
Adrian Lea will not be responsible or liable for any injury or harm you sustain as a result of our online fitness videos, or information shared on Linkedin, Facebook, YouTube or our website. This includes emails, videos and text.
Thank you for your understanding.
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