{"id":2046,"date":"2022-04-04T05:14:15","date_gmt":"2022-04-04T05:14:15","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=2046"},"modified":"2022-04-07T03:02:06","modified_gmt":"2022-04-07T03:02:06","slug":"how-to-work-out-in-small-spaces-the-no-space-workout","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-work-out-in-small-spaces-the-no-space-workout\/","title":{"rendered":"How to Work Out in Small Spaces (The \u201cNo Space\u201d Workout)"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-3869252 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout.jpg\" alt=\"A picture of three figures trapped in a glass small space.\" width=\"801\" height=\"264\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout.jpg 2491w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-300x99-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-713x235-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-768x253-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-1536x506-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-2048x675-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-610x201-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-workout-600x198-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>So it\u2019s time to exercise, but you\u2019re confined to a small space?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">No problem!<\/span><\/p>\n<p><b>In our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Online Coaching Program<\/b><\/a><b>, where I&#8217;m a senior coach, we help folks work out in whatever nook and cranny they may have available. <\/b><span style=\"font-weight: 400;\">Today, we\u2019ll share these tips with you too.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tA Nerd Fitness Coach can build you a workout for ANY room. Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And no, we won\u2019t make you shrink like Ant-Man to do your workout.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3869254 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/ant-man.gif\" alt=\"This gif shows Ant-Man shrinking, who can probably work out in any small space.\" width=\"400\" height=\"216\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what we\u2019ll cover today:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#1\"><span style=\"font-weight: 400;\">How much space do you need to work out?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#1\"><span style=\"font-weight: 400;\">What\u2019s the minimum equipment needed to train?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#2\"><span style=\"font-weight: 400;\">Small Space Workout Level 1: Get Moving<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#3\"><span style=\"font-weight: 400;\">Small Space Workout Level 2: Bring the Intensity<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#4\"><span style=\"font-weight: 400;\">Small Space Workout Level 3: May the Force Be With You<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#5\"><span style=\"font-weight: 400;\">Lessons from Tony Stark for \u201cNo Space\u201d Workouts<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s jump right in!<\/span><span id=\"more-3869247\"><\/span><br \/>\n<a name=\"1\"><\/a><\/p>\n<h2><b>How Much Space Do You Need to Work Out?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\" wp-image-3869255\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-scaled-1-scaled.jpg\" alt=\"A picture of the Enterprise, which I imagine is full of small spaces.\" width=\"801\" height=\"313\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-scaled-1-scaled.jpg 2974w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-300x117-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-713x278-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-768x300-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-1536x600-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-2048x800-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-610x238-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/enterprise-600x234-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">&#8220;Baby, air and light and time and space<br \/>\n<\/span><span style=\"font-weight: 400;\">have nothing to do with it<br \/>\n<\/span><span style=\"font-weight: 400;\">and don\u2019t create anything<br \/>\n<\/span><span style=\"font-weight: 400;\">except maybe a longer life to find<br \/>\n<\/span><span style=\"font-weight: 400;\">new excuses<br \/>\n<\/span><span style=\"font-weight: 400;\">for.&#8221;<\/span><\/p>\n<p><strong>&#8211; Charles Bukowski<\/strong><\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">\u201cSpace, the final frontier\u201d\u00a0<\/span><\/p>\n<p><strong>&#8211; James Tiberius Kirk<\/strong><\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p><b>When it comes to working out in a small space, the first obstacle you have to overcome is your mindset:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You may find yourself thinking, \u201cI <\/span><span style=\"text-decoration: underline;\"><i><span style=\"font-weight: 400;\">can\u2019t<\/span><\/i><\/span> <span style=\"font-weight: 400;\">work out in this space.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We want to flip this to \u201cI <\/span><span style=\"text-decoration: underline;\"><i><span style=\"font-weight: 400;\">get<\/span><\/i><\/span> <span style=\"font-weight: 400;\">to be more creative in this space.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This may seem like a minor change of perspective, but oftentimes the most important part of overcoming a challenge is adjusting our mindset. I see this over and over again with our <\/span><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">coaching clients<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>Step 1<\/b><span style=\"font-weight: 400;\"> for our Small Space Workout is becoming okay with whatever room we may have to exercise.\u00a0<\/span><\/p>\n<p><b>Step 2<\/b><span style=\"font-weight: 400;\"> is determining WHERE our actual Small Space Workout will take place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That might lead you to a question:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">How much space do you need to exercise and work out?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Answer: not much.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I grew up working out in a room not much bigger than a closet:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869256 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-small-space.png\" alt=\"A pic of Jim&#039;s small space workout room, which he used growing up.\" width=\"391\" height=\"388\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-small-space.png 449w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-small-space-300x297-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-small-space-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-small-space-100x100-1.png 100w\" sizes=\"(max-width: 391px) 100vw, 391px\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">Which now acts as a storeroom.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">If you have enough room to do a plank, you\u2019re good:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869257 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-plank.gif\" alt=\"A gif of Coach Jim doing a plank in a small space.\" width=\"449\" height=\"178\" \/><\/p>\n<p><span style=\"font-weight: 400;\">However, even if you can\u2019t spread out for a plank, that\u2019s okay. We can always use the small space itself for \u201cequipment,\u201d like with wall push-ups:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869258 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-wall-push.gif\" alt=\"Coach Jim doing wall push-ups in a small space.\" width=\"474\" height=\"256\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Speaking of, I can already anticipate your next question:\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">What\u2019s the minimum equipment needed for a work out?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">As we cover in the <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Ultimate Guide to Working Out from Home<\/span><\/a><span style=\"font-weight: 400;\">, we can think of three tiers of no-equipment workouts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The floor<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The floor and a wall<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The floor, a wall, and a towel<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3869259 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/towel.gif\" alt=\"Ford saying &quot;if you want to survive out here you gotta know where your towel is.&quot;\" width=\"480\" height=\"200\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The trick here is using our own body\u2019s weight as equipment, which is known as \u201c<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/work-out-at-home-at-the-office-or-anywhere-you-want-how-to-get-started-with-bodyweight-training-today\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">bodyweight training<\/span><\/a><span style=\"font-weight: 400;\">.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, today we\u2019ll also cover a few items you may want to buy, in case you want to build a small <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">home gym<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, let\u2019s talk about getting by with the bare minimum.<\/span><br \/>\n<a name=\"2\"><\/a><\/p>\n<h2><b>Small Space Workout Level 1: Get Moving<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3869260 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space.jpg\" alt=\"A picture of a mouse working out in a small space.\" width=\"799\" height=\"517\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space.jpg 2546w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-300x194-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-713x462-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-768x497-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-1536x994-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-2048x1326-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-610x395-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hamster-small-space-600x388-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>For the first level of our Small Space Workout, we want to keep it simple.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re going to focus on three different areas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The lower body<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The \u201cpush\u201d muscles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The \u201cpull\u201d muscles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That\u2019s it.<\/span><\/p>\n<p><b>To train our <\/b><span style=\"text-decoration: underline;\"><b>lower body in a small space<\/b><\/span><b>, we\u2019ll focus on <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>squats<\/b><\/a><b> and <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>lunges<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting out, you can do assisted squats against a wall or chair:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869261 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-assisted-squat.gif\" alt=\"A gif of Coach Jim doing an assisted squat in a small space.\" width=\"475\" height=\"257\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll follow the same idea for our lunges:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869263 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-assisted-lunge.gif\" alt=\"A gif of Coach Jim doing an assisted lunge in a small space.\" width=\"476\" height=\"257\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Once these become no thang, we\u2019ll level up to regular squats:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869264 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-squat.gif\" alt=\"A gif of Coach Jim doing squats in a small space.\" width=\"475\" height=\"257\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Or regular lunges:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869265 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-lunge.gif\" alt=\"A gif of Coach Jim doing a lunge in a small space.\" width=\"475\" height=\"257\" \/><\/p>\n<p><b>For our \u201cpush\u201d muscles, you guessed it, it\u2019s all about <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>push-up variations<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We can start will simple push-ups against a wall:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869296 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-wall-push-up.gif\" alt=\"A gif of Coach Jim doing wall push-ups in a small space.\" width=\"476\" height=\"257\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To knee push-ups:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869297 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-knee-push-up.gif\" alt=\"A gif of Coach Jim doing knee push-ups in a small space.\" width=\"473\" height=\"256\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To regular push-ups:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869298 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-push-up.gif\" alt=\"A gif of Coach Jim doing push-ups in a small space.\" width=\"475\" height=\"257\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you want to make these even more challenging, you can use the wall to brace your feet to do elevated push-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sturdy stool or chair could also be handy here:\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3673371 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/staci-elevated-push-ups.gif\" alt=\"Elevated push-ups like this are a great way to bodyweight train.\" width=\"475\" height=\"267\" \/><\/p>\n<p><b>For our \u201cpull\u201d muscles, this becomes a little tricker in a small space with no equipment.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">But we can get by with two things:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A towel<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A doorway<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We\u2019ll use both of these to <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">perform bodyweight rows<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>To use a towel for rows:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fold your towel twice over, hotdog style.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step on the towel with your front foot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab each end of the towel and pull yourself downwards.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After your back gets parallel-ish to ground, lift yourself back up &#8211; that\u2019s one rep.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019ll look something like this:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869299 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-towel-row.gif\" alt=\"Coach Jim doing a towel row in a small space.\" width=\"438\" height=\"220\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The other option for our pull muscles, is to do rows from a doorway.<\/span><\/p>\n<p><b>To perform a doorway row:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand in front of your doorway and grab both sides.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your feet a little closer to the doorway, so you\u2019re leaning back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit back so you put weight on your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull yourself forward.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019ll end up looking like so:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3755763 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/doorway-row.gif\" alt=\"Coach Jim showing you the doorway bodyweight row\" width=\"473\" height=\"266\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you want to next level it, you can use your towel AND doorway for your rows too:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3831705 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/row_doorwaytowel.gif\" alt=\"A towel can help you do a bodyweight row, as shown here.\" width=\"476\" height=\"268\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The towel might help you lean back even further, creating a more challenging exercise.<\/span><\/p>\n<p><b>I walk you through how to use a towel for various pull exercises right here:\u00a0<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"No chin-up bar?? No problem! Five alternatives!!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/7RzPW-nVfuk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">If either of these starts to feel easy, try doing them with only one hand, like so:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Doorway One Arm Row\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/PK7pJ4VO3Qc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Here\u2019s what to do for your Level 1 Small Space Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick a lower body, a push, and pull exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Run through a circuit<\/span><\/a><span style=\"font-weight: 400;\">, doing about 10 reps of each.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat until you get tired.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That\u2019s it. Don\u2019t overthink your workout. Just get moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When this starts to feel easy, move on to Level 2.\u00a0<\/span><br \/>\n<a name=\"3\"><\/a><\/p>\n<h2><b>Small Space Workout Level 2: Bring the Intensity<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3869300 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout.jpg\" alt=\"This picture shows a man with a couple weights, working out in a small space.\" width=\"799\" height=\"533\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout.jpg 2507w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-768x513-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-1536x1025-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-2048x1367-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-610x407-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-workout-600x400-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>Once you get comfortable doing our lower-body, push, and pull exercises, there are a few things we can do to up the intensity.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For example, did you know <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">you can do deadlifts<\/span><\/a><span style=\"font-weight: 400;\"> with nothing but a towel?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3797499 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-towel.gif\" alt=\"Towels really can be used for a home workout\" width=\"303\" height=\"539\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The trick is to get your setup right, by pushing your hips back and chest out. Then you perform the same upward motion as you would <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">in a normal deadlift<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>I walk you through how to do a towel deadlift right here:\u00a0<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Towel Deadlift\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/dPnohbQWi24?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">I apologize if you rip your towel in half doing this because you\u2019re so strong (but like, worth it).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other cool thing you can do with towels? Chin-ups!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3831693 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/chinup_towel.gif\" alt=\"\" width=\"473\" height=\"266\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you have a sturdy door and a couple of towels, you can <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/pull-up-alternatives\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">use them as a chin-up alternative<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>Naturally, I have a video on doing towel chin-ups right here:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"No chin-up bar?? No problem!! (home chin-up bar option)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/pLz4AXy0VIc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">But you don\u2019t need towels to do a Level 2 Small Space Workout.<\/span><\/p>\n<p><strong>Here are two ways to level up your \u201cno-space\u201d training:<\/strong><\/p>\n<h3><b>#1) Think One-Sided<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">We\u2019re going to do some unilateral training by working one limb at a time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats no problem? How about a one-legged squat?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869301 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-one-leg-squat.gif\" alt=\"A gif of Coach Jim doing one-legged squats in a small space.\" width=\"474\" height=\"256\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We can do the same thing with our push muscles, by doing one-arm push-ups:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3869302 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-one-arm-push-up.gif\" alt=\"A gif of Coach Jim doing one arm push-ups in a small space.\" width=\"473\" height=\"256\" \/><\/p>\n<h3><b>#2) Change the Tempo<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">We have a couple of options here.<\/span><\/p>\n<p><b>A) Slow down<\/b><\/p>\n<p><span style=\"font-weight: 400;\">By slowing down your cadence, you\u2019re going to increase the time under tension of your muscles. That equals a tougher workout, which equals a win.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you ever taken a full 60 seconds to do a push-up? It\u2019s gnarly:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Slow Motion Pushup Challenge\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/bUDtawmJ3pA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>B) Hold the movement. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">The other option would be to hold your position at the top or bottom of an exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, holding a chin-up at the top position:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3829679 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/chinup_hold.gif\" alt=\"\" width=\"477\" height=\"268\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Or holding a squat at the bottom position:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3848313 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat_hold_full.gif\" alt=\"\" width=\"476\" height=\"235\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you add a 10-second pause during each rep, you\u2019re going to wear yourself out MUCH quicker, small space or no small space.<\/span><\/p>\n<p><a name=\"4\"><\/a><\/p>\n<h2><b>Small Space Workout Level 3: May the Force Be With You<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3869303 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd.jpg\" alt=\"A picture of a crowd of Stormtroopers, who could probably use some extra space.\" width=\"800\" height=\"336\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd.jpg 2506w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-713x300-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-768x323-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-1536x645-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-2048x861-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-610x256-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stormtroopers-crowd-600x252-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>Do you have access to a hallway that you can commandeer for a bit?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Then you can <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-star-wars-workout-jedi-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">do our Star Wars Workout<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"The Star Wars Workout!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Z073prQkBYo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s designed to be done in a small space, like a hallway, or an escape pod.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this level, if you were going to <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">buy some equipment for a small home gym<\/span><\/a><span style=\"font-weight: 400;\">, my number one recommendation would be to purchase some resistance or exercise bands:<\/span><\/p>\n<p><img loading=\"lazy\" class=\" wp-image-3755744 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/band-pull-apart.gif\" alt=\"Staci showing you the &quot;pull apart&quot; with a resistance band\" width=\"473\" height=\"266\" \/><\/p>\n<p><span style=\"font-weight: 400;\">They don\u2019t take up much space and can offer you a lot of versatility for Small Space Workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can do deadlifts using a resistance band:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3802126 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/band-deadlift.gif\" alt=\"You really can deadlift with all sorts of objects and resistance band deadlifts are a great exercise.\" width=\"474\" height=\"268\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Or presses:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3802135 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/band-chest-press.gif\" alt=\"This is a great way to train your &quot;push&quot; muscles with a resistance band.\" width=\"475\" height=\"268\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Or rows:\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3802128 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/band-one-arm-row.gif\" alt=\"Make sure your anchor is sturdy here.\" width=\"472\" height=\"267\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Boom! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are your <strong>lower-body<\/strong>, <strong>push<\/strong>, and <strong>pull<\/strong> exercises we talked about earlier. Plus, we\u2019re barely scratching the surface of all the exercises you can do with a sturdy exercise band.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want some more ideas on how to train with bands, or which ones you should buy, check out our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Ultimate Guide to Training With Resistance Bands<\/span><\/i><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><br \/>\n<a name=\"5\"><\/a><\/p>\n<h2><b>Lessons from Tony Stark for \u201cNo Space\u201d Workouts<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3869304 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man.jpg\" alt=\"A picture of Iron Man holding up his hand.\" width=\"801\" height=\"393\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man.jpg 2508w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-300x147-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-713x350-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-768x377-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-1536x753-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-2048x1004-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-610x299-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/iron-man-600x294-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>We\u2019d all love a tremendous amount of space to work out.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">However, we work with whatever we have, whenever we can, wherever we are.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So remember, if Tony Stark can build a robot in a cave with a pile of scraps, then we can scrape together a workout with next to nothing as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or build our own suits out of cardboard.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3869306 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-iron-man.jpg\" alt=\"A pic of Coach Jim as Iron Man, which is just too fun not to include.\" width=\"314\" height=\"420\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-iron-man.jpg 453w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-iron-man-225x300-1.jpg 225w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jim-iron-man-450x600-1.jpg 450w\" sizes=\"(max-width: 314px) 100vw, 314px\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">Which I\u2019ve done.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Just remember, you got this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want any help in working out in a small space, we got your back.<\/span><\/p>\n<p><strong>Here\u2019s how to continue your training with Nerd Fitness:<\/strong><\/p>\n<p><b>Next Step #1) Our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Online Coaching Program<\/b><\/a><b>: if you want someone to design you a workout (like me!) for any small space, we got you!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Next Step Number #2) If you want a daily prompt for doing workouts in any space, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/b><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p style=\"text-align: center;\"><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>Next Step Number #3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion. You\u2019ll meet individuals who train at the gym, in their cramped basement, or in outer space (that last one may or may not be true, but we do HAVE Rebels working out on boats in the middle of the ocean and even Antarctica!).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><span style=\"font-weight: 400;\">Rebel Starter Kit<\/span><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out at home\u201d guides, the Nerd Fitness Diet Cheat Sheet, and much more!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3869247\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"66.68.98.243\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-07 02:25:30\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Alright, I want to hear from you:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you train in a small space?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">What\u2019s your \u201cno space\u201d workout look like?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any tips or tricks for training in a phonebooth we should know of?<\/span><\/i><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3869357\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/austin-powers-phonebooth.gif\" alt=\"A gif of Austin Powers in a phonebooth\" width=\"480\" height=\"201\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Let me know in the comments!<\/span><\/p>\n<p><b>-Jim<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">If you want any more help training at home with little to no equipment, check out:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Bodyweight Workout for Beginners (Train Anywhere)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The 7 Best At-Home Workouts (No Equipment Required)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Build a Home Gym<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo source: iraevva \u00a9 123RF.com, Daniel Timothy Allison \u00a9 123RF.com, Petro Perutskyi \u00a9 123RF.com, lightfieldstudios\u00a0 \u00a9 123RF.com, af8images \u00a9 123RF.com, Alexander Tolstykh \u00a9 123RF.com.<\/span><\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-work-out-in-small-spaces-the-no-space-workout\/\">How to Work Out in Small Spaces (The \u201cNo Space\u201d Workout)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So it\u2019s time to exercise, but you\u2019re confined to a small space? No problem! In our Online Coaching Program, where I\u2019m a senior coach, we help folks work out in whatever nook and cranny they may have available. Today, we\u2019ll share these tips with you too. And no, we won\u2019t make you shrink like Ant-Man [\u2026]<br \/>\nThe post How to Work Out in Small Spaces (The \u201cNo Space\u201d Workout) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2048,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2046"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=2046"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2046\/revisions"}],"predecessor-version":[{"id":2130,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2046\/revisions\/2130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2048"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=2046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=2046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=2046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}