The “No excuses

If something is important to you, you’ll find a way. If it’s not, you’ll find an excuse!

There is always opportunity for exercise. As a personal trainer, I have the privilege of working with a variety of individuals and am aware of the many obstacles relating to regular exercise. I’ve heard every reason or excuse in the book, from “I just don’t have time” to “I don’t like to sweat, because then I have to wash my hair again” (Yep, true story). If your goals and your health are important to you, you will find a way. Let’s face it, we’re all busy- you will never “find” time, you have to MAKE time.

So for everyone who is short of time, can’t get to the gym, or isn’t in a financial position to pay for a personal trainer or a gym membership; here is the NO EXCUSES WORKOUT that can be completed just about anywhere.

Complete as many repetitions of each exercise as you can in 30 seconds (with correct form), before moving straight to the next with as little rest as possible. If you don’t have access to a stopwatch/timer, set a challenging yet achievable number of reps to complete for each exercise. Complete the entire circuit a total of 3 times and record your time. This is your time to beat when you next complete the workout!

Warm up:

50 x high knees – Standing on the spot, bring your left knee up towards your chest and slap it with your left hand, then bring your right knee up and slap with the right hand. This is one rep. Complete 50 reps as quickly as you can.

50 x Start jumps – Stand with feet about shoulder width apart and arms up in the air (Think “Y” in the YMCA dance). As you jump your feet together, bring your hands quickly down by your sides, then jump back to the starting position. This is one rep.

30 x Vertical jumps – Crouch down and touch the ground, then reach up and jump as high as you can. Maintain a straight back and engaged core throughout the exercise.


Alternating lunges – Lunge forward, keeping front knee behind the toe. Return to starting position and repeat with other leg.

Push ups – Ensure your core is engaged and bring the body as close to the ground as possible. If you are unable to complete push ups on your toes, do them on your knees.

Squats – Keep knees behind the toes, back straight and chest facing forward throughout.

Dips – Ensure the elbows point behind you, rather than out to the sides.

Bicycle crunches – Make sure the fingertips rest lightly on the head, keep the chin tucked in and complete each rep in a controlled manner.

Cool down and stretch!


Consult your Doctor before beginning an exercise program.

Felicity Daley

Felicity Daley

As a personal trainer, Felicity's philosophy is to take a balanced approach. Health is multifaceted and fitness means something different to every individual. A combination of muscular strength, physical endurance, agility and coordination, stability, nutrition, rest and mental and emotional wellbeing is essential in a well-rounded lifestyle. Felicity's aim is help you to achieve your goals in these areas by offering the support, motivation and information needed to do so!

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