Use these easy to follow, no equipment visual workout guides to keep your mind and body healthy. Each training guide has recommended reps for all fitness levels, challenge yourself to a personal best.
Abs of Steel
What it works: lower abs, upper abs, side abs, abs, abs, abs all the way.
Tip: Always exhale when you perform any exercise that tenses the abs. This flattens your lower stomach and brings the abdominal muscles into proper alignment, increases the pull exerted on them and strengthens them faster.
What it works: Aerobic system, cardiovascular system, quads, calves, chest, triceps, shoulders, back, biceps, lower abs, abs, lower back.
Tip: Sand can sap as much as 60% of your strength and water adds up to 40% more drag on every movement. Running on sand on the beach and in water can work either your cardiovascular system or your aerobic one, depending on the intensity of the exercise. If you want to challenge yourself, up the intensity level and feel the extra burn.
Wake Up Workout
What it works: Cardiovascular system, chest, shoulders, triceps, biceps, lower abs, core, quads.
Tip: This is a fast, light workout designed to help you get your body going in the morning. Take deep, even breaths, throughout to help you start the day with an inner glow.
Dynamic Pyramid Workout
What it works: Cardiovascular system, anaerobic system, aerobic system, quads, shoulders, chest, triceps, biceps, abs, lower abs.
Tip: The trick to getting the maximum benefits here is to start off at the same intensity (about 75% of what you can normally do) and maintain it. That way you do not fall into the trap of burning high on the lower reps and fizzing out on the higher ones and you benefit from the ramping up and lowering of the pyramid system.
Bruce Lee Workout
Bruce Lee perfected his abs through an intensive, daily routine that worked them to the max. He believed that a strong set of abdominal muscles changed all the power the body could output in every movement and it appears, he was right.
What it works:Upper abs, lateral abs, lower abs, core, quads.
Tip: Bruce Lee was renowned for his explosive martial arts moves. Aim, here, to do every exercise as fast as you can, upping your personal intensity level, exhaling fast and hard at the point of maximum muscle tension.
Stay Awake Workout
If you need to work late and stay focused exercise is a great way to keep your body and mind awake. Try this workout if you want to give yourself that extra boost every extra hour of staying up late or during a particular challenging day when you need to fire on all cylinders.
Tip: Keep room temperature low, the more comfortable you are the easier it’ll be for your body to relax and snooze. Wash your face with cold water every so often.
Daily Burn Workout
What it works: Calves, triceps, lateral abs, quads, lower abs, front hip flexors, core
Abs On Fire Workout
What it works: Upper, lower and lateral abs.
Tip: Every time you tense the abdominal muscle wall exhale. This flattens your lower stomach and brings the abdominal muscles into proper alignment, increases the pull exerted on them and sculpts them faster. One thing to remember, if you’re new to all this, your abs will need to get a little bit stronger before you can start feeling that burn. So, persevere and it will happen.
Leg Day Workout
Legs are what you need to use when you want to run (from zombies, werewolves and vampires, for example) and they’re also kinda useful in everyday life because we still walk to get to places. This is a workout to help you make them strong and capable of performing at will.
Max Impact Workout
1 minute round of high intensity exercise going at your 100% and 1 minute rest followed by another round of training and so on until you are out of rounds or passed out on the floor, whichever one comes first.
Each exercise in the workout has a target number of reps (optional sub quest).
Core Fusion Workout
What it works:Cardiovascular system, aerobic system, quads, chest, triceps, biceps, glutes, lower abs, upper abs.
Tip: Never stop. Simply go from one exercise into the next allowing the change of activity to ‘rest’ the muscles on the go.
Just because you’re at the office does not mean you can’t workout. This is the kind of exercise routine that can be carried out anywhere you have a little space and some privacy.
What it works: Lower abs, core stability, calves, triceps, abs, quads, glutes, lower back.
Tip: None of this need be done fast. You are, after all, at the office. But do them in a focused way and they help you work out every single muscle group of your body.
Total Abs Workout
What it works:Upper abs, lower abs, lateral abs, core.
Tip: To get the most out of each exercise, whenever you do any ab rep pull your lower stomach in, flattening the muscles. This changes their alignment and makes them work harder on each rep and they get stronger, faster.
Want more visual workout guides? Neila Rey has a new one posted weekly.