How to Do Your No Shower, No Excuses Workout

Step-by-Step Guide

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   Step 1: Use the original exercises for 3 days or a week.

   Then use upgrades for the 2nd group of days, then back for the original way; think of other upgrades.
   
   It can be used for muscle activity change-ups, confusing your actions, and getting smarter muscles! Another change is to increase time on each activity , Get your metabolism kicked up but do a little less at first.
   
   If you seem to get too worked up or sweaty for the no change, no shower, then lower the time.
   
   Later on, after you become more advanced, maybe you will increase the time and the difficulty and sweat a little. , It requires no special clothes or equipment, and you're done in about 20 to 30 minutes.
   
   Here's a breakdown on each step: , Wear comfortable shoes, but nothing special.
   
   Get your entire system pumping and blood rushing, but not to much. (Upgrades: speed walk, or jog, or jog in place) , (Upgrade: wear heavy boots or use ankle weights.) , Keep your back straight, place your palms on the wall, slowly lean in and count to three, push back, count to three. (Upgrade: slightly farther from the wall, feet spaced wider, or closer.) , Stand with the chair securely behind you, perhaps against a desk so it will not roll-out from under you, feet shoulder-width apart.
   
   Have arms straight out in front of yourself.
   
   Slowly lower yourself into a seated position, sit for a count of three, then stand up slowly.
   
   Repeat. (Upgrade:
   Rise onto tiptoes for a variation!) , Bend and turn at the waist while reaching one hand toward the opposite foot and the other toward the ceiling.
   
   Return to your standing position
   -- alternate from side to side; repeat. (Upgrade:
   Mix squat chair with touch toe; so sit, rise then touch toe; then repeat...) , This sub-section is based on the 90 day "muscle confusion" workout exercises without using any special equipment except, perhaps, a pull-up bar that can be hung in a doorway with change-ups of routines (for building your own system).
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   Step 2: Burn your calories without sweating.

   The change-ups will be more demanding, when you demand more of yourself. ~ For the first few days of pull-ups or push-ups, do a few comfortable reps.
   
   Later go for less and less comfort and more gain, however it may work for you. ~ The "upgrades and change-ups" section of the article is not part of the easier:
   Good Housekeeping system.
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   Step 3: Start with the lower numbers of timed repetitions

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   Step 4: if you are a little out of condition

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   Step 5: work up to the higher numbers in a week or 10 days.

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   Step 6: Walk for 10 to 15 minutes: pacing the halls

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   Step 7: walk street blocks

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   Step 8: or walk in-place.

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   Step 9: Climb steps/stairs for 3 to 5 minutes: climbing any steps or stairs to tone and strengthen your leg muscles (using a single step

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    Step 10: on and off

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    Step 11: on and off).

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    Step 12: Push-up on the wall for 2 or 3 minutes: Stand 2 feet (0.6 m) from a wall

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    Step 13: with feet at shoulder-width.

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    Step 14: Squat-chair for 2 or 3 minutes: Choose a chair that forms 90-degree angle for your legs (calves to thighs) when seated (called knee bends).

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    Step 15: Touch opposite toes for 2 or 3 minutes: Stand with your arms straight out at your sides and your feet hip-width apart (called "windmills").

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    Step 16: Do the variations of the times

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    Step 17: and the upgrades and change-ups

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    Step 18: to keep it more interesting and to avoid plateauing.

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    Step 19: Advance to pull-ups and/or push-ups

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    Step 20: if you wish to go farther and harder...

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