NO GYM...NO EXCUSE WORKOUT

This January boohoo have teamed up with THE PROTEIN WORKS™ Fitness Expert Ross Edgley to bring you the “No Gym, No Excuse” workout! Inspired by the training techniques used by US Navy Seals absolutely no equipment is needed. You can do this anywhere and anytime! So take a peek at the routine.

Designed to comprehensively train the body throughout the entire week it includes four training days and three rest days. This allows the body sufficient time to repair, regrow and adapt to the training stimulus so you continue to see improvements throughout 2015.

After completing this workout it’s always advisable to have a quality source of lean protein to help the muscles recover. For this reason we recommend: THE PROTEIN WORKS™ best-selling, 100% naturally flavoured protein shakes range.

MONDAY - CHEST

Plyometric Push-Ups (Clap Push-Ups) : 5 Sets of 5 Repetitions

*Plyometric push-ups are a more powerful version of the commonly performed push-up. Instead of performing the exercise slowly and in a controlled manner the aim is to powerfully propel yourself into the air, from the floor, with enough height to perform a clap in between reps. hence the alternative name the “clap push-up”.

Wide-Grip Push-Ups : 4 Sets of 12 Repetitions

*As a general rule the wider your hand placement the more you engage the chest. The closer they are together the more you engage your triceps. For this reason place your hands beyond shoulder width apart and see greater improvements in the chest with this biomechanical variation.

Elevated Push-Ups : 4 Sets of 12 Repetitions

*Placing your legs on an elevated platform is a great biomechanical variation to engage the upper chest muscles. For this reason elevated push-ups are a great addition to any routine for anyone wanting to subject their chest muscles to a new form of stimuli and have the body work over a different range of motion.

Single Leg Push-Ups : 4 Sets of 12 Repetitions

*This is such a simple variation but try performing your push-ups on one leg. This forces the muscles of the core to engage more. An idea supported by research published in the Journal of Strength and Conditioning found that, “The most effective means for trunk strengthening should involve back or abdominal exercises with unstable bases.”

T-Press Up : 4 Sets of 12 Repetitions

*Similar to the single leg push-up, the T-Press Up forces you to balance on one hand as you extend up to the ceiling with your other hand. This twisting motion adds another level of complexity to the conventional push-up, essentially this means you’re training for a six-pack as well as a bullet-proof chest.

TUESDAY - LEGS & ABS

JUMP SQUATS : 5 Sets of 5 Repetitions

*Jump squats are a plyometric variation of the more commonly performed squat. These are great for building explosive legs, but also they are better designed to activate more, “fast twitch muscle fibers.” These muscle fibers are larger in size and responsible for producing an impressive set of quads for the beach.

PAUSED SQUATS : 5 Sets of 10 Repetitions (Performed 3-5-1. Three seconds down, five second hold at the bottom and 1 second up)

*This paused squat is perfect for working the muscles of the legs hard. Using a heavy weight (i.e your body) will give you the best results for muscle hypertrophy. Put more simply, the paused reps will make your legs, stronger, bigger and more functional.

SINGLE LEG HIP RAISES : 5 Sets of 12 Repetitions

*Very similar to the single leg push-up and T-Press Up, this forces you to balance on one leg as you extend your hips to the ceiling. Performing this on one leg adds another level of complexity to the conventional hip-raise and again, based on research from the Journal of Strength and Conditioning, causes greater, “trunk muscle activation.” Essentially this means you’re training for a six-pack as well as building buns of steel.

PLANK : 3 Sets of 30-60 Seconds

*Contrary to popular belief the sit-up is not the best exercise for your abs and performing thousands of them won’t get you a six-pack. Instead try the plank, an exercise where you get into a press-up position, rest on your elbows and hold for 30 to 90 seconds. Train smarter, not harder and maybe re-think your ab routine.

Side plank : 3 Sets of 30-60 Seconds (each side)

*Exactly the same principle applies to the side-plank variation. Ditch the side crunches and perform this core-engaging exercise based on science..

THURSDAY - BACK & BICEPS

WIDE GRIP PULL UPS : 5 Sets of 5 Repetitions

*As a general rule of thumb the wider your hand placement on a pull-up the more you engage your back muscles. The closer they are together the more you engage your biceps. For this reason place your hands beyond shoulder width apart and see greater improvements in the back with this biomechanical variation.

CLOSE GRIP PULL UPS : 5 Sets of 8 Repetitions

Now try moving the hands in closer together to perform a biomechanical variation that engages the biceps far more. Better for building big, t-shirt stretching biceps than smaller bicep curls. That’s because the large, compound nature of the pull-up stimulates more muscle building hormones like testosterone.

LOWERED PULL UPS : 3 Sets of 8 Repetitions

*This is a great ‘finisher’ exercise for any back routine. It involves standing on a chair or elevated platform so you can begin your pull-up at the top of the movement. Then, holdingthe bar tightly, attempt to lower yourself as slowly as you can, 5 seconds would be ideal.

FRIDAY - SHOULDERS & TRICEPS

Hand stand push ups : 5 Sets of 5 Repetitions

*Mastering handstand push-ups could be the best thing you do for your shoulders. It has been found that muscle activation is 43% higher in the free-weighted exercise than the machine-based exercise. Leave the seated, shoulder press machine alone and try balancing on your hands instead.

SINGLE ARM PUSH UPS (ON KNEES IF NEEDED) : 5 Sets of 5 Repetitions

This is such a simple variation but try performing your push-up one handed. This makes the entire exercise more unstable and unilateral in nature which forces the muscles of the core to engage more.

DIAMOND PUSH UPS : 5 Sets of 5 Repetitions

The wider your hand placement on a push-up the more you engage the chest. The closer they are together the more you engage your triceps. Place your hands closer together so your fingers form a diamond shape and see greater improvements in the triceps with this biomechanical variation.

Biomechanical Drop Set (Handstand Push Ups into Elevated Push-Ups into Norman Push-Ups) :3 Sets of 15 Repetitions (5 Repetitions on each exercise)

A drop-set is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. But the concept of a ‘biomechanical drop set’ is where you perform the exercise at an angle that’s easier, the more fatigued you get. This is a brilliant exercise to finish the week.