No one is going to workout for you.
There is no excuse not to have a minimal daily PT habit, doing what you can, where you are, with what you have.
No excuses.
Equipment is never a requirement.
The man doing pushups, bw squats, neck isometrics, and flexing is going to be light years ahead of the male seated at his xbox mountain dew on the side (waiting for something?) every afternoon.
Even if it isn’t ideal (though it likely is), I’ve done a great deal towards developing “man strength” simply by having my daily pushup habit.
Real world I have tremendous strength, upper body strength in particular, far more than what the weightroom shows.
Why?
Daily PT habit.
The volume, day after day, over time builds something more able to be seen and felt than measured.
Being rooted into the ground, immovable, vs what you squat or bench or leg press.
My idea of “time off” still involves a high rep set of pushups every night, building upon the above.
If instead of video games or television you were doing something likewise, you too would have that man strength.
No one’s going to do it for you!
Get up off your ass, and get out of breath. Doing so is euphoric, and builds energy.
The biggest step is standing up of the couch.
You can start small or go psycho from the start.
Fit fitness to your personality.
This is something not generally considered, something not common in “gym knowledge”.
1 set of pushups daily or nightly. Minimum.
Maybe for you it’s bw squats, or crunches.
Maybe you flex each muscle momentarily starting at side neck and ending at calves.
Whatever.
Make it yours. No one is gonna work out for you.
You can read for weeks, if not longer in measured time, of literature.
I can teach you anything you need to know.
Drive is internal. Even training with you, or training you, I’m not able to do it for you.
Make it personal.
You work out for yourself.
Only you can do it for you.
Persistence & Tenacity