Workout Solution Without the Gym

Aug 29, 2011

What do you do on the days you cant get to the gym?

With the hectic schedules we all face today, getting to the gym on a daily basis can be quite a task. Some of us have children, jobs, and other things that have us stressed with an overwhelming amount of responsibility and time becomes lost with handling it all. Getting to the gym almost becomes a luxury just to de-stress a bit.

So what do you do and how can you still get results when training with a sporadic schedule?

Rather than uncovering the dumbbells in the garage or out on the porch all you really need is a set of Bands and a stability ball. If you notice when you login or sign up for the Trainer you have different workout categories listed when you click Workouts at the top of this page. One of the categories is ball and band ONLY workouts. I specifically wrote these plans because i wanted to give those of us who dont always have the luxury of getting to the gym, never having one around the ability to still get amazing results with just 2 pieces of equipment that didn't take up an entire room.

These plans utilize every movement you would be able to perform in the gym with a room full of machines, dumbbells and or barbells, but require just a little more thought on how to do them and set things up. In the below program I give you a great routine to try for yourself but I would encourage you to login and or create your account with the Trainer to see what other workouts are listed. There is an optional upgrade but the plans and programs you can still print out and download for free. BTW- If you want a set of the bands click over to the right on the band image.

Listing the benefits

Benefit Elastic Resistance Free-Weight Resistance

Provides progressive resistance • •

Allows free movement • •

Allows variable speed of movement • •

Increases muscle strength • •

Increases muscle size • •

Decreases body fat • •

Provides resistance in multiple directions •

Provides variable resistance •

Provides constant tension •

Prevents cheating •

Inexpensive •

Easy to store •

Easy to transport •

I have preached the benefits of bands in many of my Workout 101 videos discussing the biomechanical and functional benefit they provide in achieving your goals, but never really discussed the more obvious benefits. So below I give you a plan that has all the benefits above worked into a full program. Of course a program would not be complete without a nutritional Meal plan and a recommended supplement stack and offer for you all.

Here is the Nutrition

Breakfast

Egg, white only, cooked : 2 white : 33 cal

Oatmeal, cooked, regular, fat not added in cooking : 3/4 cup, cooked : 109 cal

Coffee, NS as to type : 1 small pot (20 FO, 4 servings) : 14 cal

High protein bar, soy base : 1/2 Typical Serving : 162 cal

Calories: 318 Carb=39g Prot=19g Fat=8.5g

Snack 1

Apple, raw : 1 large (3-1/4" dia) (approx 2 per lb) : 125 cal

Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal

Banana, raw : 1/2 medium (7" to 7-7/8" long) : 54 cal

Wheat germ, plain : 1 Typical Serving : 214 cal

Calories: 719 Carb=86g Prot=73g Fat=12g

Lunch

Tomatoes, raw : 2 small whole (2-2/5" dia) : 38 cal

Rice, white, cooked, regular, fat not added in cooking : 1/2 cup, cooked : 102 cal

Fish, NS as to type, baked or broiled : 3-1/2 oz, boneless, cooked : 126 cal

Banana, raw : 1/2 medium (7" to 7-7/8" long) : 54 cal

Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal

Calories: 447 Carb=62g Prot=39g Fat=5g

Snack 2

Almonds : 1/2 Typical Serving : 82 cal

Calories: 82 Carb=2.9g Prot=2.8g Fat=7.3g

Dinner

Carrots, raw : 6 thin strip or stick : 5 cal

Spinach, raw : 2-1/4 cup : 15 cal

Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten : 2-1/2 thick slice (approx 2" x 1-1/2" x 3/8") : 99 cal

Tortilla, flour (wheat) : 1 tortilla (approx 5" dia) : 55 cal

Wheat germ, plain : 1 Typical Serving : 214 cal

Calories: 388 Carb=41g Prot=35g Fat=11g

Snack 3

Total Calories: 1954 Carb=231g Prot=169g Fat=44g

Here is the Supplement stack and promotional offer

Amazon.com Widgets

As always appreciate all the feedback and if you have not done so login or sign up to create your own account to get your own custom workouts like the one below. There is an optional upgrade that gives you additional features, but all the workouts in the members area are free to view, print or download. Take care and good luck

Mike McErlane

Day 1
Exercise	Sets	Reps	Muscle Group
Front Ball Squat With Band	3	25	Legs
Laying On Ground Feet On Ball Leg Curl Both Legs	3	15	Legs
Standing Chest Fly With Band Both Arms	3	25	Chest
Adductor Side Steps	3	25	Legs
Standard Grip Pushups Feet On Ball	3	12	Chest
Standing One Leg Bicep Curl With Band Both Arms	3	20	Arms
Ball and Band Preacher Curls One Arm	3	20	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	3	30	Arms
Laying on Ball Abdominal Crunches Hands by Head With Band	4	40	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Standing Shoulder Press Alternating Arms	3	20	Shoulders
Standing Side Raise With Band Alternating Arms	3	20	Shoulders
Barrel Throws with Band	3	20	Shoulders
Bent Over Standing Close Grip Rows With Band Both Arms	3	15	Back
Standing Shrugs With Band	3	20	Shoulders
Standing Overhead Pulldowns With Band Both Arms	3	20	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	4	40	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Squat With Band	2	50	Legs
Static Side Lunges With Band	1	40	Legs
Standard Push Ups On Ground/Power Push Up	1	30	Chest
Ball Push Ups Ball On Ground	1	30	Chest
Standing High Bicep Curls Both Arms	1	50	Arms
Standing Kickbacks Both Arms With Band	1	50	Arms
Prone Iso Abs Feet On Ground	1	100	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Shoulder Press With Band Both Arms	2	50	Shoulders
Standing Full Range Lateral Raise With Band Both Arms	2	50	Shoulders
Standing Front Raise With Band Both Arms	2	50	Shoulders
Standing Upright Rear Delt Raise With Band Both Arms	2	50	Shoulders
Prone Cobras On Ball With Band Both Arms	1	50	Back
Prone Iso Abs Feet On Ground	1	100	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
One Legged Squat Foot On Ball	3	10	Legs
Front To Back Lunge	3	15	Legs
Adductor Side Steps	3	12	Legs
Standing Chest Press With Band Both Arms	3	10	Chest
Standing Incline Chest Fly With Band One Arm	3	12	Chest
Seated On Ball Bicep Curl With Band Alternating Arms In Front	3	20	Arms
Standing Kickbacks Both Arms With Band	3	20	Arms
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up	3	40	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Prone Cobras On Ball With Band Both Arms	3	10	Back
Laying On Back On Ball Front Raise With Band Alternating Arms	2	30	Shoulders
Laying On Back On Ball Side Raise With Band Both Arms	2	30	Shoulders
Standing Shoulder Press With Band One Arm	1	30	Shoulders
Standing Overhead Pulldowns With Band Both Arms	3	30	Back
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Incline Chest Press With Band Both Arms	4	7	Chest
Close Grip Push Ups	4	7	Chest
Standing Chest Fly With Band Alternating Arms	4	7	Chest
Standing High Bicep Curl Alternating Arms	3	15	Arms
Standing Triceps Extension With Band Alternating Arms	3	12	Arms
Seated On Ball Bicep Curl With Band Both Arms In Front	3	12	Arms
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up	3	20	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Squat With Band	2	30	Legs
Walking Lunge	2	20	Legs
Adductor Side Steps	1	30	Legs
Standing Side Raise With Band Alternating Arms	3	10	Shoulders
Seated Front Raise On Ball With Band Both Arms	3	12	Shoulders
Standing One Leg Shoulder Press With Band Both Arms	2	20	Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Front Ball Squat With Band	3	10	Legs
Laying On Ground Feet On Ball Leg Curl Both Legs	3	8	Legs
Standing Chest Fly With Band Both Arms	3	15	Chest
Adductor Side Steps	2	10	Legs
Standard Grip Pushups Feet On Ball	3	10	Chest
Standing One Leg Bicep Curl With Band Both Arms	3	20	Arms
Ball and Band Preacher Curls One Arm	3	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	2	10	Arms
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Standing Shoulder Press Alternating Arms	3	15	Shoulders
Standing Side Raise With Band Alternating Arms	3	12	Shoulders
Barrel Throws with Band	3	15	Shoulders
Bent Over Standing Close Grip Rows With Band Both Arms	3	8	Back
Standing Shrugs With Band	3	20	Shoulders
Standing Overhead Pulldowns With Band Both Arms	3	12	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	3	25	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Squat With Band	4	8	Legs
Static Side Lunges With Band	4	8	Legs
Standard Push Ups On Ground/Power Push Up	3	12	Chest
Ball Push Ups Ball On Ground	3	12	Chest
Standing High Bicep Curls Both Arms	4	15	Arms
Standing Kickbacks Both Arms With Band	4	15	Arms
Prone Iso Abs Feet On Ground	1	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Shoulder Press With Band Both Arms	4	12	Shoulders
Standing Full Range Lateral Raise With Band Both Arms	4	15	Shoulders
Standing Front Raise With Band Both Arms	1	30	Shoulders
Standing Upright Rear Delt Raise With Band Both Arms	1	30	Shoulders
Prone Cobras On Ball With Band Both Arms	1	30	Back
Prone Iso Abs Feet On Ground	3	25	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
One Legged Squat Foot On Ball	3	12	Legs
Front To Back Lunge	3	15	Legs
Adductor Side Steps	3	10	Legs
Standing Chest Press With Band Both Arms	4	15	Chest
Standing Incline Chest Fly With Band One Arm	2	30	Chest
Seated On Ball Bicep Curl With Band Alternating Arms In Front	4	20	Arms
Standing Kickbacks Both Arms With Band	4	20	Arms
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up	3	25	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Prone Cobras On Ball With Band Both Arms	3	12	Back
Laying On Back On Ball Front Raise With Band Alternating Arms	3	15	Shoulders
Laying On Back On Ball Side Raise With Band Both Arms	3	10	Shoulders
Standing Shoulder Press With Band One Arm	3	15	Shoulders
Standing Overhead Pulldowns With Band Both Arms	3	12	Back
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Incline Chest Press With Band Both Arms	3	15	Chest
Close Grip Push Ups	3	15	Chest
Standing Chest Fly With Band Alternating Arms	3	12	Chest
Standing High Bicep Curl Alternating Arms	2	30	Arms
Standing Triceps Extension With Band Alternating Arms	2	30	Arms
Seated On Ball Bicep Curl With Band Both Arms In Front	1	20	Arms
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up	2	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Squat With Band	2	30	Legs
Walking Lunge	2	20	Legs
Adductor Side Steps	3	10	Legs
Standing Side Raise With Band Alternating Arms	3	10	Shoulders
Seated Front Raise On Ball With Band Both Arms	3	10	Shoulders
Standing One Leg Shoulder Press With Band Both Arms	3	10	Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs