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Chady Dunmore
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The No
Excuses
Full-Body
Workout

The No Excuses Full-Body Workout

Even when you can't get to the gym, you can get in great shape. Try this full-body workout from former WBFF bikini champ Chady Dunmore!

Modern life is a busy affair. Instead of calling your workday quits when you clock out, you probably have a string of text messages and emails following you at all hours. You probably also have kids to feed, errands to run, meals to plan, and events to attend, which leaves you with very little time for the gym. Believe me, I understand.

But just because you're too busy to make it to the gym doesn't mean you have to miss your workout. In fact, it doesn't take much to get in a challenging workout, whether you're at home or travelling.

With a dash of initiative and a sprinkle of creativity, you can exercise anywhere with just about anything.

Don't believe me? Stop depending on dumbbells, check this article, and try the workout below!

GETTING STARTED

To be honest, I love training at home and try to utilize my home gym as much as I can. No matter what life throws at you—whether it's a work deadline or surprise meeting at school—your home gym is never more than a few steps away.

Now, when I say home gym, I'm not referring to some blown-out weight room you'd see on MTV "Cribs." To be honest, your home gym can be just you and a little open space.

Though I'll give you some ideas for easy ways to add resistance, I'll also show you how bodyweight exercises can be the foundation for a kick-ass workout.

GETTING MOTIVATED

Probably the hardest part of training at home is setting aside personal time and finding that zone in which you're ready to rock. It can be especially tricky when first starting out, but developing consistency in working out at home is important. Commit to what you're doing, then shut off the television, put down your phone, and get to work.

A zoned-in mindset means a better, more productive workout, even if it's just for 30 minutes.

It's just as important to have a plan of attack. If you know what you're doing before you get started, there are fewer chances for distractions. A zoned-in mindset means a better, more productive workout, even if it's just for 30 minutes.

If all else fails, invite a family member or friend to join in the workouts and hold each other accountable. It's doubly rewarding to have a protein shake or healthy meal afterward.

Once you develop consistency and have your goals firmly in mind, you'll be amazed by how much you enjoy your at-home workouts.

THE WORKOUT

This routine can be done practically anywhere. Most of the movements you can choose from are bodyweight exercises, but you can do a few with resistance bands, weighted gallon jugs, or soup cans.




The rules of my at-home workout are simple. Here's what you need to know:

  1. From the four lists below, choose 10 total exercises, picking 2-3 from each group. Change your exercise selection from one workout to the next.

  2. Perform each exercise for 50 seconds, taking 10 seconds after to catch your breath and get into position for the next movement.

  3. Do a full cycle of the 10 exercises. That's one round. Repeat two more rounds to complete the full workout.

  4. When you're done, stretch each of your main muscle groups for five minutes.

Once you develop consistency and have your goals firmly in mind, you'll be amazed by how much you enjoy your at-home workouts.

Lower-Body Movements

Upper-Body Movements

Core Movements

Cardio

* Hold weighted objects of the same weight in each hand.






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MarioToronto

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MarioToronto

Great workout....Thanks for the incredible tips.

Jun 17, 2014 6:15pm | report
 
xxxojax

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xxxojax

Amazing workout!

Jun 17, 2014 7:40pm | report
 
mrsJNO

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mrsJNO

This is great! I'm going to reference this for my next home workout.

Jun 18, 2014 12:52pm | report
 
Antmo89

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Antmo89

Great exercises. No excuses for sure.

Jun 18, 2014 2:42pm | report
 
lchip

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lchip

Awesome, I'm going on a long vacation soon and was stressing over working out. Now I'll have something specifically to bring with me!

Jun 18, 2014 7:57pm | report
 
victory36

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victory36

Nice workout... it's getting me MOTIVATED....

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Jun 19, 2014 6:48am | report
 
Megghan

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Megghan

Love the 'At Home' make up your own workout layout! Fun :)

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Jun 19, 2014 1:30pm | report
 
DocFunky

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DocFunky

I like this article, but the "Printable page" and "PDF document" links at the bottom are very broken (currently).

Jun 19, 2014 3:43pm | report
 
DeronePoellnitz

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DeronePoellnitz

I do a lot of push ups a day, anywhere from 500 to 1200 a day, depending on what I have at the gym but I am going to try these workouts when I cant make it to the gym because I am currently deployed and sometimes cant make it. I will let you know how it works for me.

Jun 22, 2014 2:55am | report
 
emanreyes14

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emanreyes14

Looking forward to trying these out next time I can't make it to the gym!

Jun 22, 2014 2:29pm | report
 
JennaB37

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JennaB37

Did this last night, challenging and fun! Definitely good to have when you can't get to the gym.

Jun 22, 2014 5:30pm | report
 
Hafizulhariz

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Hafizulhariz

Hi, may I know how many times a week should I perform this workout?

Jun 24, 2014 10:25am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 154.32 lbs
  • bf: 17.3%
MsBurns1

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MsBurns1

I needed this(:

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Jun 24, 2014 7:17pm | report
 
NvrGiveUpFit

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NvrGiveUpFit

This is a perfect way for anyone to stay in shape. Thank you for putting this out there. Too many people think because they don't have equipment or even a car to drive to the gym they are destined to never be fit. Our body is our best tool as well as our mind and will power to get it done. Really appreciate spreading the awarness of these types of workouts. Keep it coming.

Jun 26, 2014 1:28pm | report
 
decathlonderek

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decathlonderek

These are some really good tips for getting a workout without having to pay for a gym membership. I think not having to pack up a gym bag and drive down to the gym can be really helpful for people that are busy or have families. Great tips also for people who don't feel comfortable in the gym yet. Thanks Chady

Jun 26, 2014 2:31pm | report
 
Lixg35

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Lixg35

I'm gonna add this to my routine.... Love how simple the instructions are!

Jul 8, 2014 3:46pm | report
 
Showing 1 - 16 of 16 Comments

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