The Fitness Manual With Selema Enang: No Gym, No Problem

A lot of people use reasons like ‘I don’t have a gym subscription’ or ‘I don’t have time’ to not do something about their fitness. But if you really think about it, these are all EXCUSES. Yes,excuses. Because if you really want this,you will be finding ways to do get it done rather than making excuses. You will be willing to do whatever it takes.

You do not need a gym to get fit, neither do you need 3 hours of exercise everyday. You can workout 3 hours everyday for a year and still not be close to your goals. You can also give your all for 30-45 minutes everyday and achieve your desired results too. Its always quality over quantity. There is no point spending 3 hours exercising if your intensity is equivalent to that of frying chin chin.

That being said, this is a routine you should definitely try. All you need are two plastic bottles filled with water and sealed tightly. Perform all exercises with the bottles except the fire hydrants and the plank.

If you do not own a skipping rope, do rope- less skips.

Jog in a static position for 2 minutes
> Pulse squats 4 x 15
> Rest 30 secs
> Fire hydrants 5 x 15 each leg
> Rest 30 secs
> Jumping jacks 30

> Rest 1 minute
> Shoulder press 4 x 12
> Rest 30 secs
> Lateral raises 4 x 15
> Rest 30 secs
> Front raises 4 x 15
> Rest 30 secs
> Stiff leg Deadlifts 4 x 15

> Rest for 1 min before beginning this circuit.
> All 4 exercises completed without rest = 1 set
> Rest 1 minute between sets.
> Circuit x 3
> Russian twists 30 secs
> Jumping jacks 30 secs
> Skips 30 secs
> Plank 30 secs

Please research for demonstrations of these exercises and proper forms of execution.

Blog: Thefitnessmanual.wordpress.com

 Selema Enang

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