We survived! The first week back after a break always seems pretty long, but thankfully this week went by quickly due to dinner with friends, some teacher’s being out, and the random snowy morning we had on Tuesday. Denver has not seen much of any snow this winter and this late 5 inches was certainly a morning surprise.
I have been a little afraid of driving in inclement weather since I skidded into a curb before Christmas on an icy morning and it took quite some time to get our car back. Thankfully the streets were not too slick for my morning commute and I could just enjoy the peacefulness of it all.
Even though it was a quick and busy week, I am definitely ready for a fun Easter weekend with my sister-in-law and my two nieces. We have some fun events planned including a big Easter egg hunt in our backyard. Zoey helped me fill over 100 eggs last week while we were home and I cannot wait to watch the madness as the girls all try to hunt them down. Hopefully the weather goes back to our typical 65 degree days for the weekend!
If you are traveling this weekend, have no equipment, or just need a quick workout you can do in between on the weekend activities, give this Timed Base Measures workout a try. Not only will it give you a good idea of your current fitness level, but it is a fun one to do every 3-4 months to see your progress. Make sure you record your stats somewhere so you can reference it again the next time you do it.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Time Based Measures No Equipment Workout
Complete 20 reps of each move 5 times through for time. See how long you can hold a plank within 5 minutes. Take breaks as needed, but no stopping the clock. Using the cardio of your choice, see how far you can get in 5 minutes.
Timed Set
- 20 Squats
- 20 Jump Lunges (total, R+L=1)
- 20 Push Ups
- 20 Squat Jacks
- 5 Minute Pushes
- Plank – Set the timer for 5 minutes. See how long you can hold a plank in that given time
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Squats
- Modified: Rest hand on wall or chair, or sit up and down from a chair without using hands for support.
- Advanced: Hold a weight as you squat.
Jump Lunges
- Modified: Regular front lunges, no jump.
- Advanced: Raise arms straight over head while you jack (elbows parallel with ears).
Push Ups
- Modified: Rest hands on wall for an incline push up.
- Advanced: Elevate or stack feet.
Squat Jacks
- Modified: Regular jumping jacks.
- Advanced: Raise arms straight over head while you jack (elbows parallel with ears).
Plank
- Modified: Hold a push up start position.
- Advanced: Elevate or stack feet.
Let me know if you try it out and how you liked it!
Check out these 15 No Equipment Workouts for more inspiration when you cannot get to a gym, or do not have any equipment with you.
Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!
What fun plans do you have in store for the weekend?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
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