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How to Workout Anytime, Anywhere (no excuses)

You need very little to accomplish a workout that creates body-shaping results…
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Having coached over 8,000 Virtual Training sessions in the past couple months, we are confident about what we are about to share with you…

You need very little to accomplish a workout that creates body-shaping results.

Most gyms and personal trainers over-complicate the process of working out safely and effectively by adding ropes, boxes, sandbags, all the bells and whistles to a training session when most of it is unnecessary.

This does not mean exercise is easy or easily accomplished alone, but it should be simple.

In this article we outline all you need in order to perform slow-motion strength training to muscle success inside & outside of the studio, starting with… a beach towel.

As coaches, we hear these statements all the time-

“I don’t have enough space or the right equipment to workout at home.”
“I won’t be able to workout while traveling for work or on vacation because I won’t be near a studio.”
“I can’t get into the studio today, so I’ll have to skip my workout.”

Whether you’re stuck at home in isolation, or on the road traveling in a hotel, it is ALWAYS possible to get in the perfect workout…and we’re going to show you how.

If you have room for a beach towel, a yoga mat, or the length of your body, you have enough space and equipment for a really good workout.

Yes, it’s that simple.

female client strength training on a nautilus machine with a personal trainer


Let’s get into the programs, shall we?

PROGRAM 1: The Hotel Collection

This is one of those no-excuse opportunities. If you’ve got a body and space for a beach towel, you’ve got the goods to get in a great workout.

This program is perfect for you if:

  • You have very limited workout space.
  • You have zero workout equipment or access to makeshift equipment.
  • You are traveling and plan to exercise in a hotel room


What you need to perform this program:

  • Enough space to fit the length of a beach towel or yoga mat
  • A chair
  • Beach or Bath Towel



  • Slow motion squat or wall squat
  • Leg Curl on Chair
  • Glute Bridge


Lower Body workout 1



  • Slow motion push up on wall or ground
  • Superman with pull
  • Static Bicep Curl with Towel




  • Boat pose
  • Plank



Watch this Quick Video to see a REAL LIFE client performing the Superman Exercise!



PROGRAM 2: The MacGyver

Remember MacGyver?… oh come on, we know you remember MacGyver! He had that uncanny ability to craft up some magnificently effective tool with a just paperclip and a wad of gum.

This program is kind of like that– meaning you can use whatever you have lying around that house that will help to either add resistance or make the exercises more weight-bearing. We promise the workout will be surprisingly, and magnificently effective.

This program is perfect for you if:

  • You have very limited workout space.
  • You have no workout equipment, but access to household items (see below)


What you need to perform this program:

  • Enough space to fit the length of a beach towel or yoga mat
  • A chair
  • Beach Towel or Large Towel
  • Paper Towels or Socks
  • Bag of Bricks, Gallon of Detergent (or other heavy household item you can hold)



  • Squat with bag of bricks or detergent
  • Leg Curl on with paper towels
  • Static Leg Extension
  • Lunges


Lower Body Workout 2



  • Slow motion push up on wall or ground
  • Superman with pull
  • Static Bicep Curl with Towel
  • Overhead Tricep Extension with household item


Upper Body Workout 2



  • Time Static Crunch with Bag of Bricks


Core/Abs Workout 2


Watch a Quick Video of REAL LIFE clients performing this abdominal exercise!



Watch a Quick Video of REAL LIFE clients performing this abdominal exercise!

Program 3: Too Legit to Quit

This is an even bigger no-excuse moment… you actually have legitimate exercise equipment! Let’s put your dumbbell sets and resistances bands to use.

This program is perfect for you if:

  • You have very limited to ample workout space.
  • You have access to basic exercise equipment such as: dumbbells, resistance bands, kettlebells


What you need to perform this program:

  • Dumbbells or kettlebells
  • Resistance band(s)
  • Chair or ottoman



  • Wall squat with dumbbells
  • Glute bridge with resistance band, or free weight
  • Lunges with dumbbells


Lower Body Workout 3



  • Slow motion push up on wall or ground
  • Chest Press with dumbbells
  • Bicep Curl with Bands or dumbbells
  • Lat Pullover with dumbbells


Upper Body Workout 3



  • Time Static Crunch with kettlebell or dumbbell


Core/Abs Workout 3


Watch this Quick Video of a REAL LIFE client performing the Glute Bridge Exercise!



Program 4: Slow-Mo Studio

Getting to this program is the ultimate goal. If you can make it into The Perfect Workout studio to work 1-on-1 with a trainer in person, then we highly recommend you do it. We supply the space, the equipment, the cold water and as always… the coaching!

This program is perfect for you if:

  • You want to get stronger, leaner or improve your health in any way
  • Want access to a distraction-free environment
  • Want access to machines calibrated for slow speed and maximum resistance


What you need to perform this program:

  • An appointment at The Perfect Workout studio



  • Leg Press
  • Leg Curl
  • Hip Abduction
  • Hip Adduction


Lower body Workout 4



  • Chest Press
  • Compound Row
  • Preacher Curl


Upper Body Workout 4



  • Abdominal Machine



Watch a Quick Video of a REAL LIFE Slow-Mo Studio Workout!



However, we know that everyone is working with a different set of abilities, equipment options and amount of space! So, whether you are training in one of our studios, working out virtually with our trainers, or getting in a hotel-room workout session while traveling, we’re here to give you the tools and resources to stay on track so you can reach your fitness goals.

How are we able to promise that?

The principles of exercise remain the same no matter where you workout, or what equipment to use. Before we dive into the different programs we’ve outlined below, the most important things to understand are these:

  • Always use slow-motion protocol
  • Never sacrifice safety, efficiency or effectiveness
  • Work with a Personal Trainer


female client with a female personal trainer on a machine


Sticking to slow-motion protocol:

For over 20 years, The Perfect Workout has been helping people change their bodies and their lives with a revolutionary method of exercise: slow-motion strength training.

Slow-motion strength training involves lifting weights slowly, in a controlled manner, until you can’t do another repetition.

This means that the targeted muscle group has reached momentary muscle failure– we call it muscle success. It may sound intimidating but the goal of any strength training exercise is to achieve this result.

For a detailed explanation of our method, see our article on High Intensity Exercise.

In short, slow-motion strength training is a workout that is short, brief & intense, and requires ample recovery which ultimately creates more positive effects on the body than any other exercise method.

3 Pillars of Exercise: Safety, Efficiency & Effectiveness

Safety is key when performing any exercise. There is no lift, press or pull important enough or worth doing incorrectly that might risk injury. This is where the attention of your Personal Trainer is needed. Even the most seasoned athletes need a coach, someone who can help them see what they aren’t able to and guide them to the goal… especially when muscle success is approaching.

Speaking of muscle success, achieving that ultimate goal of exercise with slow speed and no momentum makes each exercise efficient and effective. A good rule of thumb is to attain the goal in between 1-2 minutes.


female client with male personal trainer in studio


The Value of a Coach

Our Personal Trainers offer more than just a workout. You can expect to get personalized attention, guidance on how to do each exercise, adaptations to the workout depending on your ability, equipment and desired intensity level, accountability, expert coaching, and a friend throughout your fitness journey.

Reminder: Please work 1-on-1 with a Personal Trainer on any of the below programs to ensure you are achieving an ideal workout without sacrificing any of our musts: safety, efficiency & effectiveness!

Below you’ll find four different workout programs that vary depending on the amount of space and equipment you have access to. Why did we put these together?

  • To always keep you on track toward reaching your goals!
  • To ensure you are always building strength and not losing it!
  • To offer you coaching and support no matter what the obstacle is!
  • To prioritize your health above all!


Life will always throw us curve balls that can disrupt our routines and take us off track. We want to give you everything you need in order to maintain your workouts, your momentum and your progress.

The last thing we want you to know is this- There are advantages to working out with machines, but there are more disadvantages to not working out at all.

Using machines, like our Nautilus equipment in the studios have the potential to be safer than free weights because they allow for better concentration which can facilitate a higher intensity level. In addition, many machines provide resistance throughout each repetition’s entire range of motion.

So, if you have the option of training in one of our Personal Training studios, that would be an ideal option. If you cannot, whether you are sheltering at home, traveling, or simply don’t live close to our studios… well, we’ve given you a no-excuses approach to getting in your exercise. ?

There are more disadvantages to not working out at all, including:

  • Gaining Fat
  • Losing Muscle
  • Losing Bone Density
  • Decreased Energy & Stamina
  • Increased Mobility Issues
  • Increased Blood Pressure
  • Increased Cholesterol Levels


And so much more!

So.. no workout space? No equipment? NO PROBLEM!


virtual personal trainer with client



You need very little space or equipment to accomplish a workout that creates body-shaping results.

What you do need is:

To utilize Slow-motion strength training Protocol, taking each repetition to muscle success using slow speeds and optimal resistance when available.

Always practice safety, efficiency and effectiveness when exercising and use those as pillars to guide what types of exercises to do, how to do them and how much resistance to add.

Whenever possible, exercise with the guidance of a Personal Trainer who can coach you to muscle success, choose exercises for you, how much resistance to work with and ensure you are getting in the most effective workout possible.

Remember, you can get in a great workout whether you are just working with the weight of your body and a beach towel or you have full access to our training studios with Nautilus equipment. The magic lies within the method and the coach!

Already working with one of our Personal Trainers? Fantastic!

Not working out right now? Schedule a Virtual Training Session to keep you active at home!


To speak with a Personal Trainer about exercise, nutrition or any help with lifestyle adjustments please call us at (888) 803-6813.


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