No Access to a Gym? Find out how to get lean abs, arms and legs at home

I decided last minute to go to Ireland for a week to visit my family. In Ireland I don't have a car and no access to a gym so I do my own workouts in my sitting room. I always bring my gym boss with me as it allows for a more intense workout. I also bring my skipping rope as it doesn't take up much room and its a great full body exercise which gets your heart rate up between isolated exercises.

Lower Body

I try to do two or three lower body exercises a week as the lower body is the hardest part for a girl to gain defined muscle. Even though I didn't have access to heavy weights, I still created a tough body weight workout which had my glutes burning. Its good to exercise with light weights or no weights sometimes so you can focus on techniques for example trying to squat really deep.

5 rounds

1. Air Squat- 20 reps
2. Bulgarian Split Squat (L) -15 reps
3. Bulgarian Split Squat (R)- 15 reps
4. Back Leg Lunge (one leg at a time)- 15 reps each
5. Curtsy Lunge (one leg at a time)- 15 reps each
6. Hip Bridge - 20 reps




If you want to get your heart rate up between exercises add in 30 seconds/ minute of skipping between exercises

Upper body

I incorporate lots of compound exercises which work the whole body and create lean toned arms-push ups, burpees, mountain climbers, star jumps, mummy kicks etc. Try incorporate a compound exercise (an exercises which works various muscle groups at the same time) with an isolated exercise (which works one muscle at a time) e.g. biceps curls, hammer curls, shoulder presses etc.

3 rounds for beginners
5 rounds for advanced

1. Dive Bomber Push Ups- 20 reps
2. Shoulder Press with dumbbells (grab something heavy like milk cartons)- 15 reps
3. Half Burpee Push Up- 20 reps
4. Lateral Raises- 15 reps
5. Mountain Climbers- 20 reps
6. Front Raises- 15 reps

Abs

No need to focus too much on abs all the above exercises work your core and your obliques to give you that lean look. If you have a lot of weight to lose I would focus on doing lots of cardio HIIT workouts as above and when you have leaned out then focus more on abs. If you are quite lean add in a three minute abs exercise after your HIIT cardio or incorporate it into your workout e.g. Push up and abs tucks or Mountain climbers etc

If you are looking for more home workout ideas check out my Bikini Challenge which contains weeks of workout ideas. Copy and paste the below link or click on the bikini challenge on the top right hand side of the blog page.
  
http://thechicphysique.blogspot.ie/2013/04/bikini-challenge-week-1-day-1.html

TRUST THE PROCESS

No Gym, No Equipment, No Excuses

For my first year of training I did short and intense workouts in my bedroom with no equipment and saw really good results and got very fit. So stop making excuses, get out in this lovely weather and start doing some burpees! Here is a sample workout plan you can try in the park or in your garden. This is a short 10 minute intense workout that will burn that fat right off your abs! You need to give it your all for each 30 second interval. Don't forget to warm up.

Set your timer for 30/30/30

 

Round 1

 

30 seconds- Jumping Jacks

30 seconds- Ski Jumps

30 seconds- rest

 

Repeat

 

Round 2

 

30 seconds- Basketball jumps

30 seconds- Squats

30 seconds- rest

 

Repeat

 

Round 3

 

1 minute of burpees

 

Round 4

 

30 seconds- High Knees

30 seconds-Push ups

30 seconds rest

 

Repeat

You don't get Abs by doing Abs Exercises- so how do you get Abs?

I didn't get my abs from doing abs exercises. This is the worst myth. YOU ALREADY HAVE ABS- the problem is that they are probably hidden. What you need to do is remove the fat that is covering your abs.

YOU CAN'T SPOT REDUCE- doing a 100 sit ups a day is not the answer. Your body decides where the fat will come off and there is nothing we can do about it. Stop focusing on training your abs and start doing the following:-
 

1. LIFT WEIGHTS- the more muscle on your body the more fat your body burns even by doing absolutely nothing. Concentrate on large compound movements. With weights you are working your abs indirectly by engaging your core with each movement. And NO doing weights doesn't make you bulky it gives you that lean defined look.
2. NO MORE CARDIO- instead of long and boring cardio do High Intensity Interval Training- click on my bikini challenge link on my blog home page for some 10-20 minute HIIT workouts you can do from home. Try do 3 sessions a week and trust me you will start to see a difference and start seeing some abs coming through.
3. CONSISTENCY- Consistency is key. Set realistic goals so that you don't burn yourself out after two weeks. This is a lifestyle change -so try fit it into your lifestyle not let it take over your life! Start off with 2 or 3 days a week to see what works for you.
4. EAT CLEAN-this does not mean starving yourself or eating tasteless food, this just means making healthy choices. Click on the clean eating label on my blog home page for some clean eating ideas or follow my instagram page @thechicphysique.
5. CUT OUT GLUTEN AND DAIRY- some people don't realise that they might have an intolerance to either gluten or dairy or both. This causes inflammation in your gut which decreases nutrient absorption and makes you put on weight.
6. CARB CYCLE- eating the same amount of calories day in and day out when trying to lose fat can quickly result in adaptions, making it impossible to lose weight or gain muscle. The solution is to "cycle" your calories. For example on weight training days have a calorie surplus- eat starchy carbs for breakfast and lunch. On cardio days or light training days- try have a calorie deficit- one starchy carb in the morning. This will keep your thyroid activity efficient and leptin sensitivity high, which is necessary for fat loss and muscle gains.
7. DRINK WATER- It increases your metabolism, regulates your appetite and aids in digestion to name a few. A lot of people think drinking water bloats them. One of the main causes of bloating is dehydration. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. So drinking enough water can help reduce bloating.
8. DRINK GREEN TEA-Try drink green tea after each meal. In addition to boosting your metabolism it also decreases belly bloat.
9. EAT PROTEIN- Try eat protein with every meal. Proteins are the body's building blocks. After a tough workout, muscles are rebuilt and repaired by the proteins you eat.

 

Week 3 Day 5

Shoulders and Abs

 

 

We are up to 5 days this week! We are finishing the week out with shoulders and abs!

 

3 x 10 reps

1 minute rest

NO CARDIO

 

1. Standing Dumbbell Press

 

2. Dumbbell Front Raise

 

3. Seated Dumbbell Press

 

4. Dumbbell Lateral Raise

 

5. Seated Bent Over Rear Delt Raise

 

30/30 x 2 rounds

 

1. Flutter Kicks

2. Scissor Kicks

3. Reverse Crunches

4. C sits

5. Heel touches

6. Star Crunches

 

 

 

 

 

 

Week 3 Day 3

Chest and Triceps

 

3 x 10 reps

1 minute rest

NO CARDIO

1. Push ups-wide

2. Incline Dumbbell Press

3. Flat Bench Flyes

4. Barbell Chest Press

5. Tricep dips

6. Lying Tricep Extension

7. Tricep Kickbacks

8. Overhead Triceps Extensions

Week 3 Day 2

Back and Biceps

3 x 10 reps

1 minute rest

NO CARDIO

1. Narrow Grip Pull Ups

2. Barbell or Dumbbell bent over rows

3. Back Extension or Supermans

4. Renegade Row

5. Barbell Curl

6. Incline Dumbbell Curl

7. Alternate Hammer Curl

Week 3 Day 4

LEGS AGAIN

 

The reason why I do two leg sessions a week is because I find legs the hardest to see real results compared to my other muscle groups. If you have a weak muscle group that you would like to work on, try to have two sessions working this muscle group a week. With legs you need to ensure you recover properly so you would need at least 2 to 3 days in between sessions.

3 x 10 reps

1 minute rest

NO CARDIO

1. Leg Extensions

2. Barbell Squat

3. Walking Barbell Lunge

4. Dumbell or Barbell Deadlift-single leg

5. Standing Calf Raise

6. Plie Squats with dumbbell
 

Week 2 Day 1- Chest and Triceps

We are on to Week 2, I hope you feel rested and rejuvenated. Remember in this stage we want to put on muscle so we need to be eating a lot of protein! Try have protein with every meal and snack. As the weeks go on we will be working different muscle groups together and adding in different exercises so we target all the muscles.

Don't feel guilty about not doing cardio! I know I did even though I loved it. 

Check out my food diary for ideas:-

http://thechicphysique.blogspot.co.uk/2014/02/food-diary-24-february-2014.html

3 x 12

1 minute rest

Chest/Triceps

1. Wide Push ups

2. Dumbbell Bench Press

3. Flat Bench Dumbbell Flyes

4. Narrow Push Up

5. Overhead Tricep Extensions

6. Tricep Pulldown or Tricep Kickbacks

Day 4 Shoulders and Abs

Last workout of the week then three days of rest to allow your muscles recover. Make sure to take your recovery drinks to allow your muscles to recover quicker.

Remember NO CARDIO! Don't let the guilt get to you- it will be worth it in the end! Enjoy it when you can!!!

1. Dumbbell Press Seated - 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-press

2. Side Lateral Raises- 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-press

3. Bent over seated rear dealt-raise -3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise

4. Standing Dumbbell Press- 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-press-

5. Bicycle Crunches- 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/air-bike

6. Frog Sit ups- 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/frog-sit-ups

7. Exercise Ball- 3 x 10

http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch
 

Which Workout Challenge is for you?

Different workouts to suit different levels of fitness:-

 

For those of you who do not have access to a gym or equipment click on my Bikini Challenge from last year where you will find 5 weeks of workouts to get you into shape for summer! These workouts consist of HIIT exercises (High Intensity Exercises) with a mix of some weights. These exercises are short and intense and will burn fat right off your body in no time. Exercises consist of big compound movements mixed with more muscle focused exercises.

Exercises can be done with or without weights. My advice is to start of with body weight until you have good form then add weights as you get stronger. These are all workouts that you can do from home, in your bedroom or outside in the garden.

For those of you who are more advanced and want to add muscle tone to your body- click on the Lift like a Man Look Like a Goddess link for weeks of workouts involving weight lifting and cardio.

And for those of you who really want a challenge and want to transform their body in lean toned feminine muscle, click on my new challenge-Bulking!

Where do I find these Challenges?

On the right side of the blog page under labels, click on any of the below challenges to gain access to the workouts.

1. Bikini Challenge
2. Lift Like a Man Look Like a Goddess
3. Bulking

The above challenges are an overview of my fitness journey over the last couple of years. Pick a challenge depending on your level of fitness and goals. Work hard for it and don't give up! 

Don't forget to follow my fitness journey on instagram or on twitter for tips, motivation and clean eating ideas:-

Any questions email me

 

Mary

xxxxxxxxxx.

Day 3 Legs

Legs

 

 

1. Wide legged squat- using dumbbells or barbells
http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-barbell-squat
3 x 12 reps

2. Weighted Walking Lunges- using dumbbells or barbells
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
3 x 12 reps

3. Leg Press
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
3 x 12 reps

4. Leg Extension
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
3 x 12 reps

5. Plie Squat-using dumbbell or barbell
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
3 x 12 reps

6. Standing Calf Raise using dumbbells or barbell
http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises

3 x 12 reps


Other leg alternatives if you don't have the equipment:

-Hip Bridges
-Weighted Step Ups
-Weighted Side Lunges
-Bulgarian Squat
-Deadlifts


If you don't feel like this the next day you didn't lift heavy enough!

 

Put Your Back Into It- Assisted Pull Up Bands

The best exercise to get a toned back is the pull up and it is probably the exercise that most women avoid.

The pull up is such an amazing exercise as it incorporates various muscle groups and as a result gives you that toned muscular back that you can't achieve with other exercises.
 
A few months back I couldn't do any pull ups as I just thought it was something I would never be strong enough to do. My boyfriend was constantly encouraging me to try it and used to  assist me by lifting me up, but as we don't work out together I wasn't doing them enough to get good at them. 

After a bit of research I decided to invest in a rubberbanditz assisted pull up band. There are various different types of bands  which you choose based on your weight and the amount of unassisted pull ups you can do. The easier the bands become you should be moving on to the next band.The pull up band assists you when doing pull ups so you don't need someone to spot you. 

At the beginning I could only do a few reps but now a few months on I can do a good amount of reps with the bands and have started doing reps without the bands as well as I have built up the strength. The most important thing is to create good form and I think the bands allow you to do this. They never get easy but it is addictive when you see the results it gives you.

A bonus is that it also works your core!

There are many different assistance levels and you must choose based on your weight and the amount of reps you can do.

Do New Workout Clothes Motivate You?

Do you think new gym clothes motivate you?

Personally, I think they do. When I get something new I am excited about wearing it and more inclined to go workout rather than make excuses. Even though I work out on my own in our garage, I just believe the more confident you feel, the more inclined you are to go to the gym and work on getting the results you are looking for. Once you start looking good you want to start to dress the way you feel.

I am not one of those people who spends a fortune on the likes of Lululemon and Sweaty Betty (even though presents are welcome). I am a big believer in that you don’t have to spend a lot to look good. I get my workout clothes mostly from Sports Direct or on Amazon. I also find JD Sports Pro have really nice gear for reasonable price. My tip is that if you see an item in the shop like Nike Store, search for it on Amazon as you are more than likely to get it for a lot cheaper. However, when it comes to runners I think they are more of an investment.
 

I am a massive fan of Nike, I think every item I own is Nike to be honest. Recently I purchased these Nike pro leggings, and bra top on sale at Sports Direct. I also got a body warmer (its cold in the garage) which is great in the mornings when its freeeeeeeezing.

 

 

 

A lot of the time I will just buy shorts and tops from Primark in different colours.

 

 

 

 

 

 
Other motivation techniques:

If you are working out on your own, I think wearing a crop or bra top and working out in front of a mirror is another great motivation technique. At the beginning you can see all your trouble/jiggly areas and you are immediately motivated to work out even harder to try improve your physique and then when you start seeing your progress you are motivated even more again. It is also good to see that your technique is correct and you are engaging your core with every exercise.

Wish list:

 

Workout of the Week-Legs & Bum

This was my lower body workout this week. I did this two days ago and I still can't walk. To make it tougher I added my speedbands for all the exercises.

To warm up I started with 1 minute high knees skipping.

 

 

 

I finished with one minutes butt kicks.

 



Warning: You literally will struggle to walk, sit down for two days so don't do this a day or two before a night out.

Mary's Workout of the Week-Shoulders and Abs

Shoulders:

3 rounds per superset

Superset 1

Pull up- 10 reps
Elevated Shoulder Press Push up- 20 reps

Superset 2

Dumbell chest press- 8 reps
Barbell Shoulder Press- 8 reps

Superset 3

Upright Row- 8 reps
Lateral Raise and Front Raise- 8 reps each

Abs (focusing on oblique's)

Set timer for 30 secs x 10 rest for 12 rounds

1. Side plank dips (L)
2. V abs (l)
3. Side Plank dips (r)
4.  V abs (r)

Finish with 1 minute- Raised plank knee tucks
 

Speedbands Review by InstantSpeed.ie

A few months ago I was lucky enough to be sent a set of speedbands from Instantspeed.ie.  Speedbands are a form of resistant band that you strap around each leg, just above the knee. Resistant bands offer many benefits over weights and dumbbells. For one they are lighter and more convenient to pack when going on holidays. Moreover resistant bands put constant tension on your muscles during every movement which in turn helps develop your speed, strength and power. That is something you don't get with free weights. 

"Speed bands activate the fast-twitch muscle fibres in the hamstrings, quads, glutes and core muscles to help increase your speed, explosive power and balance".

I have been using these speedbands for my leg day for the last few months and I am really impressed. My main aim this year is to get stronger glutes (basically bigger more toned bum). Jennifer Setler is my bum inspiration so these speedbands are the perfect way for me to start building up muscle in my lower body. 

I workout my lower body every week but as my gym equipment is limited at home, it can be hard to add weights or resistance to all my lower body exercises. I have seen such good results since I started using these, my legs are more toned and my bum is slowly but surely getting bigger. Every time I use these bands I can barely walk for two days (a sign of a good workout). They never get easy. 

You are advised to do all drills and exercise first with the bands and then repeat immediately without the bands when you legs are feeling lighter and stronger. So repeat all the below with no resistant bands.

Speedbands can also be used for power to make you stronger. I like
to combine with my dumbbells or barbell to add extra intensity.
Combining these resistant bands with your weights sessions is perfect for total-body sculpting, toning and fat burning. They are also a great way to prevent injury by building up your muscles.
I am all about home workouts and using inexpensive equipment. When you have resistance bands and dumbbells you have got endless exercise options and combinations for a pretty small investment. By combing your resistant bands and dumbbells you will add challenge and variety to your exercises and keep seeing results without buying heavier set of weights. Even if your current weights are challenging adding bands can help you build even more lean muscle.
 
The speed bands are not only a great workout for your lower body but they can also be used for cardio, getting your heart rate up and burning fat. These exercises all use your core as well so great for defining your abs. Your abs will be screaming after doing the high knees with these bands.

1. Wall sprints- 15 seconds x 3 rounds
2. Squat Jumps- 10 reps x 3 rounds
3. High Knees- 15 seconds x 3 rounds 
4. Ladder drills - 20 seconds x 3 rounds

Below is an example of my lower body workout. Give it a try.

3 rounds

1. Plie Squats- 30 seconds
2. Squat Walks side to side- 30 seconds
3. Plie Squats- 30 seconds
4. Bridge -1 minute
5. Table holder- 30 seconds right
6. Table holder- 30 seconds left
7. Knee to sky- 30 seconds right
8. Knees to sky- 30 seconds left
9. Leg pulses-L- 30 seconds
10. Leg pulses-R- 30 seconds
11. Inner leg pulse- 30 seconds
12. Inner leg pulse- 30 seconds

 

These bands are so affordable, they cost only €22.99 and can really complete your gym.

Check out instantspeed website for more information and videos.

http://www.instantspeed.ie/

Note: I was not paid to promote the product.

Workout of the Week

Muscles are fat burning machines. The more muscles you have the more fat you will burn. By just sitting on your body muscles burn 30-60 calories per pound of muscle.

I find cardio after my weights the most effective. Glycogen stores have already been depleted, so once you start training you start burning fat as soon as you elevate your heart as it is the only fuel available.

We discussed this in a previous post- read this to see what are the best times to workout:

http://thechicphysique.blogspot.co.uk/2013/08/when-is-best-time-to-workout.html

Mary's Workout of the Week:

Back and Cardio

Back:

Barbell Row x 3 sets (8 reps)
Deadlift x 3 sets (8 reps)
Pullups x 3 sets (10 reps)
Barbell Good Morning x 3 sets (8 reps)

Cardio:

 50/10 x 3 rounds (12 minutes)

1. Power Squat
2. 10 x mountain climbers + push up
3. Squat and Shoulder Press with barbell
4. Pull ups-Equaliser