Workout In Small Spaces – Arya’s “No Space Workout”

Workout In Small Spaces – Arya’s “No Space Workout”

No Space? No Worries!

You may think you have to be in a specific place to exercise, but it’s not necessary. Common exercise spaces are definitely motivating, but aren’t the key to a successful or consistent routines. You can still workout in small spaces.

The lack of access to these spaces, such as gyms, parks, or even specially-designed calisthenics are also a common excuse to avoid or put off exercise. Once you start to find reasons not to exercise, you’ll only blame those same excuses for holding you back. Believe me, I’ve been there….until I found the “no Space” Workout.

It can bury all my excuses six feet under. So whether you’re on a trip, stuck in the hotel room, or have a really tight schedule, I have a routine that will work for you.

Arya Andika Workout In Small Spaces

What Is The ‘No Space’ Workout?

First things first, don’t misunderstand the meaning of “No Space”. It means you can exercise with very little space, even if it’s only 2m x 2m. It’s still enough space to work out. I came up with the term to trick myself, so I can’t make up excuses to avoid exercise.

Now, the beauty of bodyweight or calisthenics exercise is that your body is the limit. This means you can express your body with basic movements, as well as variations of that movement.

READ MORE: No More Diets: Tricking Your Mind Into Weight Loss

‘No Space’ Exercises

There are a lot of ‘no space’ exercises you can start out with. The movements that are ideal for small spaces include Push-Ups, Dips, Squats, Lunges, Crunches, Leg Raises, Sit-Ups, High Knees, Jumping Jacks, Mountain Climber, and Burpees. You name it, calisthenics has it, and uses it regularly to help athletes master movement.

And in case you don’t notice, all of those are the most basic exercises that don’t need for any equipment too!!!

So why don’t you make a workout program from those huge lists of exercises?

“Wait, I already have a program I must follow…is it ok?”

The idea of a “no space” workout is to keep you exercising when you have no place to do it. You can use the basic movements to create a workout program that isn’t restricted by space. This won’t take away from your typical program. Instead, this helps you keep a routine even when you’re traveling or busy and need to workout in small spaces.

In fact, in my experience, it will help you to get some variation in your exercise and keep you away from the boring feeling of only following your program.

READ MORE: Never Stop Learning. Never Stop Growing.

How To Create Your Own ‘No Space’ Workout

You could follow the standard, basic workout, with 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 dips, etc.

What I suggest, though, is to make it more efficient by using full-body exercises, while training in a shorter amount of time and doing a circuit.

All you need is a timer. You can use a timer app, your basic mobile phone timer, or even your watch.

Now pick your kind of exercises. I personally always pick 4 different kinds of exercises. My favorites are Jumping Jacks, Push-Ups, Squats and Mountain Climber. And as you can see, my pick already consists of Cardio, upper body, and lower body exercises.

Here’s My Personal Routine:

1. 20 seconds of Jumping Jacks

2. 20 seconds of Push-up (any progression you can do)

3. 20 seconds of Squats

4. 20 seconds of Mountain Climber

5 – 10 rounds, with a rest-time of up to 2 minutes between rounds. If you catch your breath before the 2 minutes are up, then you can go for another round.

Next-Level Workout In Small Spaces

If you feel that these exercises are too easy for you, then feel free to change and take it up a notch.

Here’s my next-level routine:

1. 20 seconds Running High Knee

2. 20 seconds Explosive Push-up

3. 20 seconds Jumping Lunges

4. 20 seconds half burpee

Now you can see how easy it is to workout with very little space.

Don’t Forget To Keep Perfect Form

You should maintain perfect form for each exercise, so it’s not necessary to go as fast as you can in 20 seconds. You have to do as much as you can in perfect form, that’s what will make your exercises count and bring the result you always want. As long as your form is good, it doesn’t matter that if you exercise in gyms, parks, or workout in small spaces.

There you have it.

Now, when you think you can’t find a place to work out, you’ll immediately remember the “no space” workout thing.

I bet you have a lot of ideas pop up. Then why don’t you try this “no space” workout and share with me how it feels and what kind of exercises you do?

Be Strong.

Ready to get started with a way to stay fit on the go? Check out our Lifetime Membership of Calisthenics Academy and get Instant Access to the most effective and safe way to build insane strength, learn mad skills, and build a gymnast-like body.

4 ways to never get stuck in your workouts again

4 ways to never get stuck in your workouts again

4 ways to never get stuck again in your workouts with Tyler Brigade

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If you’ve been working out for a while, you probably experienced a strength plateau. Not being able to progress in your workouts for weeks, even months, can be frustrating. Especially if you don’t know the cause.

In a desperate attempt to break free, you might search for ways to change-up your routine – adding supersets, new grips, using different exercises entirely.  These are some great methods to break through a plateau, and for a lot of people, they work.

But sometimes, they don’t.

When faced with a plateau, most people assume that it’s the usual problem; sticking to a routine too long, not enough intensity, etc.

But, in some cases, it can all be mental

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A while back, I was stuck in a rut with pull-ups.

Of all the exercises to plateau on, pull-ups weren’t such a bad one…there are so many different variations that you can use to break out!

I switched my grip, tried doing static work, changed the pace…practically every commonly suggested way to get out of a plateau is something I tried.

But it didn’t work, and for weeks I couldn’t make progress on the pull-up. After weeks of going nowhere on the pull-up, I’d had enough. One workout, I just thought, “This is enough. I’m getting out of this plateau.” On my first set of pullups, I told myself I was going to increase my reps, and nothing was going to stop me. Telling myself that got me fired up. It made me actually believe I could break through the rut, and I did just that.

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The battle is real – Overcoming a mental plateau

During the plateau, the frustration builds and builds, and makes the entire experience worse. It crushes your confidence. It feels like you’ll never get out. So what now?

What worked best for me was, basically, punching that mean, motivation-killing voice straight in the nose. It held too much power over me, and it wasn’t making my life easier.

When that voice in my head started speaking up, “This is boring, why are you doing this?” or “Just stop. You won’t make it. You won’t reach your goals,” I’d stop what I was doing, sit down, and listen to all those thoughts. I even started taking notes of all of those negative thoughts.

And I burned them. I mean, I literally burned my negative thoughts away.

I took a lighter, that piece of paper, lit it and threw it into my chimney. Don’t do this if you don’t have a safe space to burn paper.

Burning this paper with my negative thoughts jotted down was incredibly therapeutic.

It was a physical act of removing crappy thoughts from my mind.

But I know that burning thoughts might not be the way to go for other people, so

I’ve compiled a shortlist of different coping mechanisms you can try out for yourself.

 

4 tips to overcoming your mental plateau

 

1. Stop working out for a bit.

Maybe all you need is actually changing your routine up. Take an extra day or two to rest, move your schedule and training routine around. Take a break, it might be all that you need.  

2. Get Inspired

Go follow some athletes whose work you like on Instagram, or on Youtube. A lot of these athletes have awesome tutorials, or even monthly challenge specials, like “30 days of hand balancing” or “30/30 squat challenge,” where you do 30 minutes of squats throughout the day for 30 days. Again, this has been successful for me in the past. I love discovering young athletes who are devoted to their art. They’re so incredibly inspiring to me.  

3. Focus on a new skill.

Is there something you’ve been wanting to do but focused too much on your training routine to get to? A mental plateau would be an awesome opportunity to refocus your workout, even temporarily. I got to have fun with some cool hand balancing tricks that aren’t typically trained or taught since they’re very specific to movement transitions.  

4.Teach someone something you have learnt

I love to share knowledge, especially stuff I just learned. In fact, I tend to get super excited when a friend asks me to show them how to do this thing I just learned. Often, it’s a move that requires some training and extra work, which I end up helping my friend to do. …and then we’re working out together.  

And the plateau is overcome without a thought!

 

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I would really love to hear about how you deal your mental plateaus, so PLEASE, reach out! You can comment on my post, or share thoughts and ideas in our Facebook group.

THE MOVEMENT MANIFESTO

A  major paradigm shift in a world of fitness and the philosophy behind it.

A shift from work to play, from sweat to skill development, from short term goals to a lifelong journey of exploring our own bodies and what they can achieve.

We have seen it gaining momentum in various movement disciplines including callisthenics, parkour, gymnastics, tricking, acrobatics and yoga. All have one thing in common: working with your own bodyweight towards mastery and discovering what your body is truly capable of.

A new breed of athletes is coming

Athletes who connect the body and mind, who push the limits, who move to feel, to play, to practice. To build strength, mobility and agility, not only a six pack.

Athletes who are redefining what fitness means.

 

WE ARE MOVEMENT ATHLETES

 

We don’t exercise. We move

“Exercise is Optional, Movement is Essential”.

We refuse to think of movement as an obligation, a chore, a necessary evil called exercise. We refuse to be driven by pain, just for aesthetic results. We move because we enjoy it, because it makes us feel alive, because this is who we are.

Movement is freedom

We refuse to be confined by machines, places and facilities. We will embrace our freedom whenever and wherever we are while using our body and our environment.

We move to play

Movement is about fun, it’s about play, expression and creativity—things we tend to suppress as we mature. Let’s play, explore, have fun. Moving means being in the present, enjoying the moment. We enjoy what we are doing. We are not exercising, we are moving. Movement for movement’s sake.

Our body is our gym

Movement athletes use their own bodies to progress, move, advance. We leave behind constraints. It’s us, our bodies and the world. We move a lot and are designed to do so—hence we are in this amazing body. We are movement opportunists—we incorporate movement into our life, wherever and whenever we can. We are free and maximise our body resistance to push through boundaries.

Our goal are process, progress and practice

We believe that chasing mainstream goals, such as aesthetics, losing weight or lifting more than anyone else, takes us away from what is really important: the here and now and the focus on getting better and stronger every single day.  We want to learn new moves, new skills, get stronger. There is no end to this lifelong journey—we get better, every day, forever.

We cultivate the connection of mind and body through movement

We use movement to reconnect with our bodies. While all movement practices are a form of physical fitness, the goal, direction, passion and personalities are not one dimensional. It’s all about so much more than the aesthetic; the mental and emotional aspects play a much larger role than is easily observable from the outside looking in. Living in the calmness of movement creates vitality in your body, and being aware/observing the movements in the stillness of your mind will create peace of mind.

We feel our bodies and let them guide us

We cultivate body awareness and read body signals . There’s no single, magic formula for everyone. Training in never linear. We learn how to interpret our body’s signals and adjust the training as necessary.

We learn skills and movement patterns

Train, but train movement, not muscles. By focusing on movement patterns and learning how to call upon the body to work as a whole, most movers are able to transition amongst disciplines, and adapt new styles and systems much more readily.

We build all round capabilities

Increasing capability may not improve actual ability. Strength, power, and endurance are great, but they don’t always translate to skillful movement.

Movement is a priority, passion and obsession

We believe you should find movement you love, turn it into your passion and your obsession.

We honour and celebrate our bodies, and each other

We understand that everyone has different bodies, shapes and abilities. We move to celebrate those differences and to express ourselves. The inspiration for our movement is as unique and original as we are. We understand that we are in it together. We might be at different levels, and do different things in life but at the very basic level we are all movers—we all have the same worth.

We embrace our imperfections

We understand we are just humans, and always start imperfectly. Moving imperfectly is better than not moving. We are always open to trying new things and being really bad at them. That’s how we get better and stronger.

We are grateful for progress and celebrate all successes

We lead with gratitude. Inner gratefulness for our bodies, our environment and each others. We focus on positive progress and always try to find the best in each situation. Our movement is a celebration of our bodies and what it is capable of. We celebrate even the smallest progress.

We feel and honour our environment

Where possible, we move in nature. We are designed to be exposed to and move in all sorts of natural environments. We touch the world with our senses—we go barefoot, even hug some trees if we want! Our environment is part of us and part of our movement practice. We become one with our environment, we respect it, we love it.

We have an open mind, always

The hallmark of a mover is an open minded approach to exploring various other disciplines. Many movement practitioners have their specialities but few, if any, true movers limit themselves to a single discipline. We honour and learn from other disciplines.

Movement is the way of being

LIFE WITHOUT MOVEMENT GOES NOWHERE

WHEN WE MOVE MORE, WE FEEL MORE, WE EXPERIENCE MORE

WHEN WE FEEL MORE, WE LIVE MORE

IT”S TIME TO FORGET ABOUT EXERCISE AS IT IS

COME AND PLAY WITH US

LEARN NEW SKILLS

MASTER MOVEMENTS
GET STRONGER

GET BETTER

HAVE FUN

LIVE MORE

UNLEASH YOUR TRUE POTENTIAL

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TRAVEL & LIFESTYLE

Become A Travel Pro In One Easy Lesson

Marco Pitt, Senior Travelers, Italy

22 March 2016

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