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    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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10 basic workouts and 10 ways to use them when you can’t stick to schedule

November 10, 2018

You almost can’t fail when you follow a plan or training schedule. (Of course… as long as you’re eating good too!) You can get your head in the right place when its time to go, and you can track your progress more easily with each week that passes. But the truth is: The real world doesn’t care about your workout routine or fitness goals. If your boss needs you in 3 states in 3 days, you’re going. If your gym is jam packed, you’re going to just have to workaround that. When these types of situations come up, the plan gets put on hold, and you’ve got to just slap something together. Maybe these 10 routines will help you get the job done until you can get back to your regular routine.

If you haven’t tried any of our programs, check out our 30 FREE workout plans for different goals and different levels of difficulty.

1. You could do this 3 times per week with a day of rest between sessions if you needed to.

 

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Grind through this. Come on now! ?? #humanfitproject Single-arm thruster x 5 Sumo squat x 15 Push up x 25 Complete as many rounds as possible in 15 minutes. Rest as needed, but minimally.

A post shared by humanfitproject (@humanfitproject) on Sep 29, 2018 at 1:48pm PDT

 

2. You could also do this 3 times per week with a day of rest between each session.

 

View this post on Instagram

 

A nice total-body sweat with a refreshing stretch and release blended in. ?? #humanfitproject Thruster x 10 Plank row x 10 Dumbbell push ups x 10 Plow pose x 30s Forward bend x 30s Rest 30-60s. Repeat 5-7 rounds.

A post shared by humanfitproject (@humanfitproject) on Oct 2, 2018 at 3:27am PDT

3. You could do this a couple days per week, but it would be good to have pull and press days alternated in too.

 

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Damn this barbell. 10 rounds, then on with the day. ?? #humanfitproject Barbell Front Squat x 10 Barbell Reverse Lunge x 10 Barbell Roll Out x 10 Rest 30-60s.

A post shared by humanfitproject (@humanfitproject) on Sep 26, 2018 at 7:43am PDT

4. You could do this to compliment the workout above nicely—each twice per week, alternate them.

 

View this post on Instagram

 

Pull and push. That’ll do the trick. ?? #humanfitproject Barbell Bent Over Row x 10 Barbell Shrug x 10 Dumbbell Floor Press x 10 Push Up x 10 Rest 30-60s. Repeat 5+ rounds.

A post shared by humanfitproject (@humanfitproject) on Sep 19, 2018 at 8:15am PDT

5. You could alternate this with a pushing workout and a lower body workout.

 

View this post on Instagram

 

Post up at the pull-up bar. Happy Monday. Happy muscles. ?? Eccentric pull up x failure Mountain climber x 20s Eccentric chin up x failure Mountain climber x 20s Rest 60-90s. Repeat 5, 7, or 10 rounds #humanfitproject

A post shared by humanfitproject (@humanfitproject) on Aug 6, 2018 at 5:41am PDT

6. You could do this every other day if you needed to.

 

View this post on Instagram

 

These 4 will do for the day. ? #humanfitproject Front-rack dumbbell squat x 10 Alternating bent-over dumbbell row x 10 Dumbbell push up x 10 Leg raise + hip thrust x 10 Rest 60-90s. Repeat 5, 7, or 10 rounds

A post shared by humanfitproject (@humanfitproject) on Jul 23, 2018 at 7:16pm PDT

7. You could do this whenever you want and probably about as much as you want.

 

View this post on Instagram

 

The later rounds will getcha. ?? #humanfitproject High Knees x 20 second Thruster x 10 *Dumbbell Jump Squat x 10 Plank x 20 seconds Rest 30-60s. Repeat 3,5,7, or 10 rounds. *edit correction: DB jump squats are missing. Sorry. Do them anyway. ?

A post shared by humanfitproject (@humanfitproject) on Jul 20, 2018 at 10:19am PDT

8. You could do this a lot, but would probably take a day of rest in between.

 

View this post on Instagram

 

Some weights+cardio, core work, and even some yoga thrown in there. It’s a nice grouping. Let’s sweat on this summer Friday. Thruster x 10 Renegade row x 10 DB push up x 10 Plow pose x 30s Forward bend x 30s Rest 30-60s. Repeat 5-10 rounds. #humanfitproject

A post shared by humanfitproject (@humanfitproject) on Jul 6, 2018 at 7:28am PDT

9. You could do this whenever and how ever much you want.

 

View this post on Instagram

 

The bootcamp basic. 3 moves. 20 seconds. 10 rounds. Turn on the post-holiday burn. ☀️? #humanfitproject Jumping Jack x 20s Mountain Climber x 20s Plank Shoulder Taps x 20s Rest 30-60s. Repeat 10 rounds #sweatmuch #intervals #burnt

A post shared by humanfitproject (@humanfitproject) on Jul 5, 2018 at 12:52pm PDT

10. You could do this when you want to do something that doesn’t seem to be make much sense.

 

View this post on Instagram

 

… when you thought you were in for a fun arm workout, the jump squats just had to be in there. ?? Negative Open-Palm Curl x 10 Jump Squat x 10 Close-grip Push Up x 10 Jump Squat x 10 Negative Hammer Curl x 10 Jump Squat x 10 Kickback x 10 Rest 30-60s. Repeat 4-6 rounds. #humanfitproject

A post shared by humanfitproject (@humanfitproject) on Jul 3, 2018 at 6:56am PDT

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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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    humanfitproject

    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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