4 Exercises You Can Do Anywhere: Week 4

Hey All!

Here’s another set of exercises that you can do anywhere, try them out and tell me what you think!

Intervals:

Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery.  If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.

Sets:

Try and perform all these exercises one after the other 3 to 5 times.

Frequency:

Do these exercises 2-5 days a week.

Exercises:

1. Pistol Squat:

  • Stand holding your arms straight out and parallel to the floor, and raise your right leg, so your thigh is parallel to the floor.

 

  • Lower the body into a squat position while keeping the right leg raised
  • Return to standing

 

2. Superman:

  • Lying face down with arms and legs extended out straight
  • Keep the torso as still and core engaged raise your arms and legs to form a small curve in your body
  • hold for a 10 count
  • Relax lowering your arms and legs to the floor
  • Repeat

 

3. Bicep Curl:

  • Stand with feet shoulder width apart, core tight, slight bend in your knees and your weight/resistance in each hand, palms facing in

 

  • Turn your palms forward and curl your hands up towards your shoulders
  • Lower your arms back to start and repeat

 

4. Shoulder Bridge:

  • Lay on your back with your knees bent and feet on the floor, hip-width apart
  • Place your arms at your side, lift up your spine and hips
  • Your head, feet, arms, and shoulders should be on the ground

 

  • lift one leg upwards, keeping your core tight
  • slowly bring the leg back down
  • lift the same leg back up
  • do 5 reps per leg until your time is up

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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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