4 Exercises You Can Do Anywhere: Week 6

4 Exercises You Can Do Anywhere: Week 6

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. Plank Jacks

 

  • Lie face down with your forearms on the floor and hands together.
  • Your legs are out straight and you rise up on your toes. Keep your back straight.
  • Engage the core and hold.
  • While on holding on your forearms begin to move your legs simultaneously out and then back in as if you were doing a jumping jack.

 

2. Lunge with Bicep Curls

 

  • With weights in your hands, palms facing in, and feet hip-width apart.
  • Step forward with your left leg bending 90 degrees at the hip and knee.
  • Lower your body until the right knee is close to or touching the floor.

 

 

  • Turn your palms forward and curl your hands up towards your shoulders.
  • Return to the starting position and repeat with left leg.
  • Try stepping back into the lunge for a different variation.

3. Weighted Woodchops

 

 

  • Stand, feet a little wider than hips, keeping the knees slightly bent.
  • Keep arms straight bringing the ball over your left shoulder and keep your core tight.
  • Pull your abs into your spine to stabilize your center.

 

 

  • Bring the ball down diagonally across your body toward your right knee. Rotate through the trunk, not twisting through the knees.
  • Repeat until the time is up and then do the opposite side.

4. Side Lunge with Front Raise

 

  • Stand with a dumbbell in each hand palms in and at your sides.
  • Take a large step out to the side while raising the dumbbells to shoulder height.
  • Back to starting position, and then repeat for the other side with the other leg.
  • Keep your knee from going past your toes as you lunge side to side.
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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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