Get fit with this no-equipment-needed full body workout
-Apr 11, Hannah Hargrave, Fitness -
No dumbbells, no exercise ball, no problem! To get a full body workout you don’t need a closet full of fitness equipment, all you need is yourself.
All too often people get caught up in the latest equipment or gadget they need to get in shape, when in actual fact you can get a great workout when you’ve got absolutely nothing but your own body at hand.
Personal trainer Melissa Lorch has broken down a full body circuit workout you can do from the comfort of your own home, and all you’ll need is yourself and a copy of the exercise program below.
“If you want to get a sweat on, this is all you need,” says Melissa.
Why you need to warm up before a workout
Start with a 5-minute warm up doing any sort of cardio or dynamic movement like jogging on the top, stair climbing, marching on the spot or a combo of arm swinging, knee lifts and butt kicks.
What is a no equipment workout?
Pick any exercise to start and do it for 60 seconds before moving onto the next exercise of your choice for 60 seconds. Keep going until all the exercises are complete. Repeat twice for a 30-minute workout.
The easy press up hack
If a regular press up is too much you can do them from your knees or even against a wall or onto a counter top.
The do anywhere leg squat
Take a step forward and bend both knees into a single leg squat. Stand back up and lift your front leg up. Step your feet together and repeat on the opposite side.
How to do the perfect plank
Lay on your front on the floor. Place your forearms on the floor. Tuck your toes under and lift your body into a straight line and hold.
Tighten your bottom muscles and your knees and pull in your tummy. You can also do this from your knees for a moderated version.
How to get guns of steel
Sit on a bench or chair and place your hands shoulder width apart on the bench. Slide your bottom off the bench keeping your legs at right angles with your thighs parallel to the floor.
Start with your arms straight and then bend at the elbow and dip. Straighten your elbows back up before dipping again. Repeat this action.
The squat you can do in the office
Stand with your feet hip width apart and squat back as if sitting on an imaginary chair. Gently pulse up and down.
The easy bottom sculpting move
Jog on the spot and kick your butt with your heel with each step. You can do a low impact version of this move too where you gently step to one side and lift your other heel up to tap your bottom.
The plank you can do while watching TV
From the plank position lift your bottom up to the sky (to create an inverted v-shape) keeping your feet and arms where they are before returning to your plank position.
An easy lunge you can do while cooking dinner
Step forward with one leg and lunge (making sure not to lean over your front leg) straighten up and lunge forward with the other.
How to do a side plank
Start on your side with your feet together and one forearm directly below your shoulder. Raise your hips until your body is in a straight line from head to toe. If this is too difficult bend your lower leg and place it on the ground.
The easy way to do a mountain climber
Start in a push up position with your arms straight. Without arching your back bring your right leg toward your chest, return to starting position and do the same with your left. You can do this either stepping or running.
An easy squat you can do at work or at home
Find a strong wall to stand against. With your feet shoulder with apart and a couple of feet away from the wall, lower yourself down until your legs are bent at a right angle, almost as if you are sitting on a chair. Hold this position.
The easy move for fab abs
Lie on your back with your knees together, your feet on the floor and your legs bent to 90 degrees. Place your palms face down on the floor next to you. Tighten your stomach muscles to lift your hips off the floor and crunch your knees towards your chest and lower back down.
This is a small but very effective movement.
How to do fast squats like a pro
Stand with your feet hip width apart and squat back as if sitting on an imaginary chair and stand up again. Keep repeating this action.