26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts

Required:

  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can

 

*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

 

M – 4 Rounds

 

T- 4 Rounds

 

W- 5 rounds

 

T – 4 rounds

 

F- 4 Rounds

 

S

 

Su

 

30 Seconds high knees in place

 

10 Knee push-ups

 

30 Second 10 lb front squat

 

DB Shoulder press while in a squat or hands above head

 

20 jump squats

 

5 Burpees

 

 

Rest/stretch/ go for a long walk/run

 

30 Seconds butt kicks in place

 

15 DB Row

 

15 10 lb sumo deadlifts

 

30 seconds jumping jacks

 

30 second high knees

 

15 10lb DB dead lifts

 

30 Seconds full sit ups

 

10 High jumps- Tuck knees

 

20 jump lunges or in place lunges

 

30 sit ups

 

10 push ups or knee push ups

 

5 Burpees

 

1 minute plank

 

10 Front raises / 10 lateral raises

W/ weights

20 chair squats

 

30 toe touches (Abs)

(legs up in the air)

 

15 10lb squat thrusts

 

14 10lb DB deadlifts

 

25 10 lb squat thrusts

 

30 Mountain climbers

 

30 Body squats

 

1 minute plank

 

15 10lb RDL

 

5 Burpees

 

 

25 10 lb RDL 15 Chair dips 30 second wall sit

 

20 frog pumps

 

20 Jumping lunges

 

13 10lb DB deadlifts

 

30 Second Body squats (aim for 35)

 

20 frog pumps

 

5 Burpees

 

30 second imaginary jump rope

 

5 Burpees

 

Weekly workouts will be updated every Sunday! 

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