This is the Beginners No Room To Move Workout (Originally Donga Workout). If you’re looking for the Intermediate Workout go here. Or for the Advanced Workout click here.
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If you’re wondering what a Donga is… 🙂 these workouts were originally created for female and male VFT Members that work at the mines and live in Dongas (which are transportable buildings with small rooms with beds, some have ensuits in – if you’re lucky). Basically there’s not much room in them.
With more members using these workouts for their offices, their bedrooms, and donga’s I renamed the workout to “No Room To Move”. But VFT Members still like to use the “nick name” Donga Workout.
They’re low impact to suit Donga’s (so you don’t wake up the person next door on the opposite shift for miners) and they won’t annoy family members or work mates. They require no equipment, are designed to create lean muscle and help burn calories and are an effective fast option when you have limited time and space to workout 🙂
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No Room To Move Workout (Donga Workout) – Beginners
Aim for 2-3 sets of each exercise, depending on time and difficulty.
Perform the first 5 exercises in a row and then repeat them. Then perform the last 3 together and repeat them.
Example:
Squat
Kneeling Push-Ups
Floor Cobra
Split Squats
2-Leg Floor Bridge
Quick rest, then repeat:
Squat
Kneeling Push-Ups
Floor Cobra
Split Squats
2-Leg Floor Bridge
And then again if you’re able to perform a third round.
Then perform the next three exercises.
2-Leg Bent-Knee Hold
Kneeling Oblique hold/raises
Floor Crunch with Back Flattening
Quick rest, then repeat:
2-Leg Bent-Knee Hold
Kneeling Oblique hold/raises
Floor Crunch with Back Flattening
And then again if you’re able to perform a third round.
Take as little “rest” as you need to be able to perform the next set with good form.
Make the movements, when you’re performing your exercises, slow and controlled and focus on good technique and the specific muscles that you should be working during the exercises. This is especially helpful for beginners. Why? Because often beginners focus too much on the movement, and not which muscles you are actually using.
WARM-UP:
For legs, simple movements, such as slow and light marching in place with high knee lifts or slow and controlled butt kicks (alternating legs) to loosen up muscles and increase heart rate a little. Don’t stomp! Keep your steps light.
For your upper body and core use basic movements, such as arm swings, rotational twisting, side bending, or similar movements.
If you have certain muscles or joints that commonly feel discomfort, they should be stretched at least little before workouts.
THE EXERCISES:
1. Squat: Perform 15 reps (Options: Squat Video this video is a clearer demonstration of squats… or Bench Squats – use very sturdy chair or bed instead of bench)
2. Kneeling Push-Ups: Perform up to 15 reps (Options: Knee Pushups Video – lower legs off the floor and folded behind you)
3. Floor Cobra: Perform 15 reps (Options: Superman – Beginners – perform 16 reps, 8 each side, you’ll be alternating from one side to the other)
4. Split Squats: Perform up to 15 reps on each leg (Options: Stationary Lunge)
5. 2-Leg Floor Bridge: Perform up to 20 reps (Options: Bent Knee Donkey Kicks perform up to 20 reps each leg)
6. 2-Leg Bent-Knee Hold: Hold for 20-30 seconds (Options: Reverse Crunch – perform up to 20 reps)
7. Kneeling Oblique hold/raises: Perform up to 15 reps
8. Floor Crunch with Back Flattening: Perform up to 15 reps
COOL DOWN/STRETCHING:
When it comes to cool downs, focus on static stretching. The ab/floor exercises at the end are usually are less challenging than the rest of the workout, so they sort of act as part of a cool down.
Use a minimum of 5 stretches: a quad stretch, hamstring/low back stretch, chest stretch, lat/side stretch, and upper back/shoulder stretch. Add other stretches if you have problematic or tight muscles.
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