Strength Is Never A Weakness - Mark Bell

4Fortitude Fitness - You Bring The Discipline, I'll Provide The Plan

4 Key Ideas

Developing Strength, Power, Endurance, and Mobility to effectively meet physical demands

I view health as a point of stasis, where proper rest, nutrition, activity, create freedom from illness

Wellness

Fitness

Health

Vitality

Where energy, longevity, and a zest for life and activity converge

Existing in, and adapting to, your environment, in each moment with positivity.

Your "Perfect" No Equipment Workout

Full Body - 6 Days - 10 Minutes Each

Monday

Push-ups - 10 reps

Squats - 20 reps

Side Lunges - 10 reps per leg

One-legged Plank - 30 seconds

Repeat for 2 rounds.

Remember:

Warm up according to your fitness level and take into account any injuries you have. These workouts are meant to be intense but relatively short. I would recommend doing your favorite warm-up to avoid injury. If you don’t have one, try running in place for 2 minutes. I know that sounds super simple, but it actually works very well due to all the muscles involved. Also, consult a physician before beginning any workout program, including this one. Why? Well, because I’m supposed to say that; and also, because I’m not there training you or providing an assessment, so a doctor visit might not be such a bad idea anyway. Adjust and modify this program as necessary to reach your goals and prevent injury.

With determination, you'll soon notice a remarkable difference in your strength, stamina, and physique. Take charge of your fitness and health and embrace the power of these total body workouts. Keep it simple and consistent, put the work in, and your future self will thank you!

Tuesday

One-leg Close Grip Push-Ups - 10 reps each leg up

Squat to Calf Raise - 10 reps

Side Leg lifts - 15 reps each side

Mountain climbers - 20 reps

Repeat for 2 rounds.

Wednesday

Diamond push-ups - 10 reps

Squat jumps - 15 reps

Front-to-Back lunges - 20 reps

Bicycle crunches - 30 reps

Repeat for 2 rounds.

Simple...Not Easy

It's a week's worth of concise, no-cost workouts to enhance cardio-respiratory fitness, strength, core stability, and muscle endurance. I thought a full week of workouts, which can be done anywhere, is perfect for your home fitness plan, and requiring no equipment would be perfect for beginners, athletes who can’t get to the gym or field, and introverts like me who dread seeing other humans more than a 2-hour workout at the local gym. These versatile routines are effective and time efficient and will help transform you on your fitness journey!

Each workout consists of a 3-minute killer whole body section, then a workout that should take you 5 to 7 minutes to complete.

The first three minutes will be 3 exercises that are done either for 60 seconds or for reps that will take you roughly 60 seconds to complete.

3-Minute Killer Workout:

10 Down Burpees - 10 Push Ups with a burpee on the last, then 9 push ups with a burpee on the last, and so on.

Reverse Lunge to high knee. 15 reps on each side.

Ghost rope drills - Bob under an imaginary rope back and forth!

Thursday

Plyometric push-ups - 10 reps

Sumo Squat holds - 30 seconds

Reverse lunges - 10 reps per leg

Flutter kicks - 30 seconds

Repeat for 2 rounds.

Friday

Judo push-ups - 15 reps

Fire Hydrants - 8 reps per leg

High Knees - 20 reps per leg

Leg Raises - 20 reps

Repeat for 2 rounds.

Saturday

Close push-ups - 10 reps

Jumping jacks - 20 reps

Shuffle Splits - 10 reps per leg

Shadowbox - 30 Seconds

Repeat for 2 rounds.