Personal trainer shares favorite workout routine

April 20, 2021 | by Dan Johnson
Categories: Healthy Driven Life

What if you were stuck on a deserted island with no gym equipment? You could still get in a great workout.

My favorite workout routine requires little to no equipment. It is perfect for island-dwelling folk.

This workout has it all: intervals, cardio, strength and core, all in a short, sweet package. There is pulling, pushing, swinging and planks.

The workout is a circuit that is done with little to no rest all the way through. You could challenge yourself and perform one full circuit with no rest or make it more manageable and take 30 seconds to one minute of rest in between exercises.

The goal would be to complete this circuit 2-3 times. It is challenging, but if your goal is to build strength and increase cardiovascular health and core stability, this workout is the one to bring to your deserted island.

Just make sure your island has food and water before getting started and check with your doctor before starting a new exercise program.

The following is an outline of my favorite workout:

Exercise 1 – Cardio (1 min)

  • Running in place, mountain climbers, jumping jacks, burpees, etc.

Exercise 2 – Upper Body (1 min)

  • Push-ups (from knees, toes or against a tree/wall)

Exercise 3 – Lower Body (1 min)

  • Hip bridges

Exercise 4 – Core (1 min)

  • Plank (forearm or straight arm, from knees or toes)

Exercise 5 – Upper Body (1 min)

  • Pull-ups (can use a pull-up bar or a tree, I’m assuming there are trees on your deserted island)

Exercise 6 – Lower Body (1 min)

  • Lunges or body weight squats

The workout can certainly be tweaked, especially if you have access to a gym and equipment. The basics remain the same, though. Another great perk is that this works for all fitness levels.

For me, I love to do kettlebell swings for my cardio exercise, barbell bench press and close-grip cable pulldowns for upper body, stability ball pikes for core and, lastly, TRX lunges and machine kneeling leg curls for my lower body. You would just need to adjust the time of the exercises/rest time and exercises themselves.

Is this the perfect workout? No. Is this the perfect deserted island workout? Yes, and I will argue this with no one — because I’m on a deserted island, remember.

Need help with your workout routine? A fitness specialist can help you develop a fitness program that works for you.

Drive your health forward at Edward-Elmhurst Health & Fitness.

Our Fitness Centers have measures in place to keep you safe in the gym during the COVID-10 pandemic. Learn more.

Exercises for heart health 750x500

Top 3 heart-healthy exercises

Regular exercise is a crucial component of heart health. The bouts of exertion make it easier for your heart to pump...

Read More

Friends walking together 750x500

How walking can help you accomplish your fitness goals

Getting in shape can be as simple as walking.

Read More

HD Hearts Family heart health

10 ways to keep your family heart healthy

Mary Bielawski, a personal trainer at Edward-Elmhurst Health & Fitness, provides tips to keep your family on the move...

Read More