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!


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.


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


Do these exercises 2-5 days a week.


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

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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