All posts tagged no excuse workouts

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Hotel Luggage Cart Pull Up

Find Opportunistic Workouts Anywhere [You] Can

Last week I was working 12 hour shifts back to back and I am sure many of you are familiar with those schedules.

The little sleep, the constant to do and not having much of a break.

In those moments you need to either be prepared with meal prepping or make healthy choices when it’s time to eat.

I was working at hotel and was fortunate to get breakfast and lunch for the most part by the hotel so I was eating eggs & potatoes for breakfast and salad, beans and chicken or turkey.

For dinner I usually just went to Chipotle since it was convenient. I just made simple choices and didn’t overthink my eating schedule.

When we are busy is better to keep things as simple as possible and if that means having the same meal over and over then let it be. As longs as it is not something greasy or fried for the most part you should feel fine.

Opportunistic Workouts

Last week I also didn’t get much time to workout or train but that doesn’t mean that I wasn’t moving. My job was very active so I was constantly moving and pushing carts with heavy items on them.<

On the times I had a break I got my coworkers involved into doing a few reps of dips, push ups, pull ups and L-sits on chairs, the carts we were pushing or anywhere there was a corner.

Hotel Luggage Cart Pull Up Chair Elevated push ups  Clapping elevated push ups

L- Sit on Chair

It’s fun how many people will follow you into working out when you show them that it is easy and that things don’t have to be perfect. Specially with bodyweight exercises since they don’t require any equipment and can be done anywhere, most people will see it as a challenge and will join you to see if they can do the skill.

Yesterday I had a call with a new friend of mine and we talked all about opportunistic workouts and how he didn’t have access to a bar where he can practice muscle ups so this is what i told him:

Find any bar outside and do pull ups there to practice your muscle up:

  • Use the bars on shopping carts to do pull ups or dips
Shopping cart Pull Ups

@scottwith2teas

  • Any store will have rails that you can use as a bar (check out the guy below)
Home Depot Pull Ups

@scottwith2teas

  • Use any wall to practice a pull up
  • Use any bar at the playground and if there is no good pull up bar then buy gymnastic rings and practice ring dips and the muscle up there. Hang them on the swings, a thick tree branch or somewhere safe and sturdy.
  • Use gymnastic rings at home and hang them on your door frame pull up bar to practice the muscle up there.

There was a lot more examples I shared but the point was to open his eyes to the fact that there are opportunities in every day life. It’s just up to you to keep your mind open and attack when you see an opportunity.

Lots of pictures today but I hope they motivate you and get the point across:

Keep nutrition simple and find opportunistic workouts anywhere you can.

Attack Life & Get Stronger

-Luis Carrillo

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A Simple Way to Workout While on Vacation & Have No Equipment!

“Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will.” – George Bernard Shaw

Usually when most people go out for vacation during the summer or any holidays, They take this as an opportunity to be lazy!

People make the excuse of not having equipment, not being able to follow their current program, or they simply wanna enjoy their vacation (and see working out as something that gets in the way & needs to be planned)

I personally am going a 1 week vacation today but this not opportunity to be lazy & stop moving

There is always a way, and today I will give you a very simple one:

I understand you might not have equipment, so here is a simple template that you can use with just Bodyweight Training Alone! (and other creative ideas)

Tree Pull Ups while on Vacation

Everyday pick just 3-5 simple BW exercises & do them

Here is an example:

  1. Pull Ups (find a tree or anywhere you can hang like a door)
  2. Push Ups
  3. Handstand Push Ups/Holds
  4. Squats
  5. Lunges

Do them in a circuit, super-set the exercises or do the ones that seem most fun for you with a lot more reps (there are no set rules, it’s all up to you)

The next day you can do:

  • Overhead presses with rocks (or your suitcase or backpack you brought)
  • Squats
  • Chin Ups
  • Planks

Don’t care about sets or reps, and mainly just go by feel & your energy levels

So if you feel more energetic in the morning than in the afternoon, train more intensely in the morning (what you eat or how much rest you get will change your energy levels, so go by feel)

How long should these workout last?

Don’t care about time, you choose however long you want your training session to be: 5 min or 30 min, it’s all up to you & you can do various mini workouts like this throughout the day if you desire – you make the rules (and it will vary depending on how you feel)

And That’s it! – Very simple but powerful

  • Workouts like these don’t require a gym or much thought – you just pick a couple basic exercises, use your surrounding tools if you want (towels, rocks, backpacks, etc) & get to work
  • You can do this as soon as you wake up either in the hotel/house your staying or go out in the fresh air and do this

This is not about perfection (no set reps or sets) if not just about moving & not loosing your edge

Don’t overlook what exercise really is: pure movement

So if your going on vacation like I am today, follow a simple template like this everyday or every other day while on your vacation

Keep everything super simple, don’t over-thinking things & enjoy yourself!

So what do you think? what is your favorite workout to do while on vacation? – drop it in the comments below!

Attack Life & Get Stronger

Luis Carrillo

P.S. If you want more exercises to do while on vacation, check out this free little bodyweight ebook I made for you – It’s packed with bodyweight exercises variations that you utilize while on vacation!

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Recommended Resources

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Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!