Jones Strength: No Exercise Equipment? No Problem (Workout #2)

Sometimes you want to get a workout in, but you're short on time. This is when you can get back to the basics and perform a variation of simple exercises. There are a variety of ways to execute a push, squat, and lunge. This workout will incorporate isometric variations of these movements. If these are exercises that you do normally, then using a different method to carry out the movement will wake your muscles up! (Ever heard of muscle memory?) This will be a great way to counteract potential plateaus if you do squats, push ups, and lateral lunges regularly.

Essentially you will be holding the bottom position of all of these exercises. For the body weight squat, lower your hips so that the top of your thigh is parallel (or below) to the floor. Hold that position for 30 seconds without moving! Try not to stand up, (or give up), before the 30 seconds expire. To enable proper oxygen flow to your muscles you must breath steadily. In other words, do NOT hold your breath! Do the same with the push ups and lateral lunges as well. For push ups lower yourself as low as you can into the bottom of a push up. Hold that position without lifting your hips to rest, or dropping them to low (to further increase the chance of low back pain). For lateral lunges you will lower your hips so that the top of your thigh is parallel to the floor (on the bent leg). Hold that position without letting your torso lean too far forward. Do all of the isometric exercises first.

The work to rest ration will always be 1:1. This means you will work for 30 seconds, and rest for the same duration of time. Once you have done your isometric squat, rest 30 seconds and move onto push ups. After lateral lunges, utilize your rest time and start back at the top of the list for the next set. If you are doing an advanced version for :45 seconds or more, then your rest time will be the same as your working time. Once you have done 5 sets of ALL of the exercises, then move on to the 2 core exercises. These will be performed regularly.

This should only take about 15 minutes. This may seem simple but believe me it's a challenge. You will be feeling the burn all 15 minutes!! Once this routine gets easy for you, increase the time of the hold. Once you can do these for 1 minute, increase the amount of sets to 6.

Good luck!

ISOMETRIC EXERCISES:
1. Body Weight Squat: x 5
*Beginner: 30 second hold
*Advanced: :45 second - 1 minute hold