Whether you’re travelling and can’t make it to the gym, or you don’t like the gym, or you don’t want to invest in home workout equipment, this post is for you. Each of these exercises requires no equipment, all you need is your own bodyweight!
For a whole body work out, repeat each exercise for a minute and complete the circuit 4 times. Let’s get a sweat on:
Plank to Dolphin
Perfect for warming up the arms, shoulders and your core – these sound simple but are quite the challenge.
Begin in a forearm plank, elbows on the floor with forearms parallel and palms flat to the ground (if your anatomy allows, otherwise do what you can). Make sure your elbows are directly under your shoulders, not too wide or too narrow. Lift knees off the ground to plank, being careful not to hike the hips up to high or to sag through the lower back, you’re going for a long lean line. From this point we move to Dolphin – lift the hips and walk the feet closer to the face. Pause. Walk back to plank. Pause and repeat.
A great exercise to strengthen your quads and warm up the lower body.
Start with feet hip-width apart (that’s about two fist distance between the feet – we tend to overestimate what hip-width is). With one foot, take a long step back and bend at both knees. You’re looking to make a 90-degree angle with both knees at the bottom of the movement. Activating your front leg’s quad muscle, bring the back leg back to the front. Repeat an even number of times on each leg.
A tidy little move that will give your glutes a good burn.
Lie on your back with soles of the feet flat to the floor, parallel and hip-width apart. Press down into your heels to lift the hips. Squeeze the glutes at the top and keep your knees tracking over your heels. Drop the hips an inch or two at the top and thrust back up squeezing your glutes. Repeat.
Pushups are a classic for a reason, they work your arms, shoulders and core all at once.
Begin in high plank – you can have the knees down if you need. Bend at the elbows and activate your core to lower your body towards to floor. Push through the palms to lengthen the arms and push back up. Be very careful not to sag through the lower back, think about wrapping and cinching in your abdominals to support the spine. Repeat.
These ain’t no joke, you’ll work up a sweat (and burn a butt-load of calories) in no time.
Start in a pushup position. Start making a running motion, pulling your knees up to your chest. Keep the core engaged and don’t let the hips lift, keep them in line with the rest of your body.
Plank with shoulder taps
Take your plank to the next level by adding in simple but effective shoulder taps.
Start in high plank, keeping the hips in line with the rest of your body. Engage the core and tap a hand to the opposite shoulder. Repeat an even number of times on each side.