Tone up with 3 Pumping Nothing Exercises

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I recently conducted a workshop titled “Pumping Nothing” at the world’s largest Fitness Conference, CanFitPro in Toronto Canada. The principle was simple – that is that the body is the BEST piece of equipment ever and you can keep it strong, fit and conditioned with absolutely no equipment whatsoever! So what does that mean? No excuses ever! Muscle conditioning is critical for fat loss, posture, bone density, endurance, strength, weight management and more. If you can’t get to the gym because you’re on holidays, home with a sick child or on a business trip, you can still give yourself a fabulous workout!

The template for this workout is as follows:

Lower Body Exercise
Upper Body Exercise
Core Conditioning Exercise
Repeat multiple times with different exercises
Cool-down and stretch

So I thought it would be fun to give you some video clips of the exercises we did. I apologize for the filming – this wasn’t a professional production – just a friend taking some clips at the workshop. But you’ll get the idea.

Each day, I’ll share with you three exercises – lower body, upper body and core. We did about 1.5 minutes for each exercise for a 4.5 minute mini-circuit. So you might be motivated to just follow along with this clip and get a few minutes of movement. Or you might combine all the upcoming daily blog posts for a full one hour workout with a variety of different exercises that you can do absolutely anywhere. Even right now at your desk!

Today’s exercises are:

Lunge with Rotation
*Try a mini-lunge, intermediate or deep depending on how strong your knees are
*Keep your core strong as your rotate towards that front knee
*Do about 45 seconds each leg

Pushups with Rotation
*Try this from either your knees or toes depending on how strong your upper body is
*Keep your core strong throughout the entire exercise
*Do about 60-90 seconds total

Leg Extension with Core Crunch
*For stabilization component – Only lower as low to the ground as you can keep your abdominals engaged and your low back stable
*Do about 60-90 seconds total

Here’s the clip:

Yours in health and fitness,

Sherri McMillan

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