5 Simple Workout Setups to Stop Procrastinating and Stay Consistent

You don’t need more motivation, you need a workout setup that’s so simple and so doable, your brain can’t talk you out of it.

That’s why I'm sharing with you, some of the workout setups my in-home personal training clients in Orange County and North Hollywood absolutely love! They’re easy to start, easy to finish, and perfect for those “I have no energy, but I should do something” days.

Here are 5 setups that flip your mindset from “Maybe tomorrow…” to “Esketit! (Let's get it, spelled correctly :)”

1. The Ladder (Fan Favorite!)

This one is sneaky in the best way. Time flies with this one!

Here’s how it works:

• Do 10 reps of a push-up variation (wall pushups count too) or dumbbell chest press

• Do 1 squat

• Next round → 9 push-ups, 2 squats

• Keep going until you reach 1 push-up and 10 squats

✔ Quick home workout

✔ Full-body burn

✔ Minimal equipment

Why it works:

The reps change each round, so your brain stays engaged. Every step feels like progress. It’s the perfect blend of structure + novelty. My clients always feel a sense of pride when they finish this one!

2. The 5-Minute AMRAP

AMRAP = As Many Rounds As Possible

This is the “I only have 5 minutes” miracle.

Pick three exercises, like:

• Squats

• Plank shoulder taps

• Glute bridges

Set a timer and go.

Five minutes. No overthinking. Just movement.

Why it works:

It’s too short to skip.

And once you get moving, momentum kicks in, which is how a 5-minute workout becomes a 15-minute win.

3. The One-Song Workout

One song. One burst of effort. One huge mindset shift.

Setup:

Turn on your favorite song and do 30 sec work / 15 sec rest cycles using simple moves:

• Jumping jacks

• Reverse lunges

• Push-ups

• Marching high knees

Why it works:

Music = instant motivation. Can't go wrong with a little bit of Rocky or Rihanna.

 4. The 3-Level Game

Think of this as leveling up like a video game except you’re toning your legs, not rescuing a pixelated princess.

Choose a movement (e.g., squats). Then do:

• Level 1: 30 sec regular squats

• Level 2: 30 sec pulse squats

• Level 3: 30 sec jump squats

Rest. Then repeat 2–3 rounds.

Why it works:

Gamification shifts your brain from effort to challenge, a psychological cheat code for beating procrastination.

5. The 10/10 Power Flow

This time-efficient combo is incredible for home workouts and pairs well with dumbbells or bodyweight.

How to do it:

Pick an exercise → 10 seconds FAST + 10 seconds SLOW

Repeat for 5–6 rounds.

Then switch to the next movement.

Example:

• Fast push-ups → slow push-ups

• Fast squats → slow squats

• Fast mountain climbers → slow mountain climbers

Why it works:

Switching between speed and control creates a mental “reset” every 10 seconds, perfect for staying engaged and eliminating boredom.

Final Thought

Procrastination isn’t the problem.

The problem is starting.

These simple, fun workout setups make starting easy, and once you start, everything else gets easier: your energy, your mood, your momentum, your entire day.

Ready to beat procrastination for good?

If you're in Orange County, North Hollywood, or prefer to train virtually, book an in-home or virtual session. Let’s turn “I’ll start tomorrow” into “I’m already on it.” Get started by emailing "I'm Ready" at james@jameskingiiifit.com