No gym, no problem!

Home exercises for you to get real results without going near a gym.

The gym can be a daunting place.

Having trained and worked in many different gyms over the past 20 years, I know how intimidating the thought of starting a gym can be.

We wonder if we will look out of place, if we will stand out as not knowing what we are doing?
Will there be someone there to show us how to use the equipment, or to correct us if we are doing an exercise incorrectly?

Maybe you would love to join a gym, but a heavy workload, or a busy family life, or childcare issues are holding you back from getting started.

If this sounds familiar, don’t worry.  You are not alone.

Thousands of women feel exactly the same way. I get contacted daily by women in these situations, looking for an alternative to the gym. Quite often they are looking for a program that they can do from home, that will actually get results.

This is exactly the reason that I devised the Little Black Dress Challenge.

It’s a 6 week training and nutrition program that you can do from home, with minimal equipment.
Below, I am going to give you one of the training days from it.

Don’t worry if you don’t know the exercises.  Each exercise is a link that will take you to a YouTube video of me demonstrating the exercise.

For Round 1, you are doing Squats, Press ups and Jumping Jacks.
The time for each exercise is 40 seconds, the number of sets is 3, and your rest is shown as 10, 10, 60.

What this means:

ROUND 1
Squat for 40 seconds (Using good technique)
Take 10 seconds to get into position for the press up.
Press ups for 40 seconds (Bend from the elbow, chest as low as you can to the floor)
Take 10 seconds to get into position for the Jumping Jacks
Jumping Jacks for 40 seconds, (as fast as you can)

Take 60 seconds rest and then repeat this process 2 more times to make 3 Total sets.
Take 2 minutes rest and then move onto Round 2

ROUND 2
Dumbbell Deadlift for 40 seconds (Squeeze your glutes at the top of the lift)
Take 10 seconds to get into position for the Dumbbell Row.
Dumbbell Row for 40 seconds (Change Arms half way through)
Take 10 seconds to get into position for the Jog on the spot
Jog On The Spot for 40 seconds, (as fast as you can)

Take 60 seconds rest and then repeat this process 2 more times to make 3 Total sets.
Take 2 minutes rest and then move onto Round 3

ROUND 3
Lunges for 40 seconds (Alternate legs throughout)
Take 10 seconds to get into position for the Sit Up.
Sit Up for 40 seconds (Try not to jerk and pull your neck)
Take 10 seconds to get into position for the Total Body Extensions.
Total Body Extensions for 40 seconds, (If impact irritates your joints, don’t jump.)

Once you have the 3rd set for round 3 completed, you are finished and can do some gentle stretching.

You have trained your full body in the comfort of your own home in under an hour, and all you need is a small dumbbell or Kettlebell to add some resistance for 2 of the exercises.

If 40 seconds are too long for you at the beginning, start with 30 seconds per exercise and build up to the 40 seconds over time.
The main thing is to try it, once you realise that you can get real results without joining a gym, you will never look back.
#TrainSmart