4 Exercises You Can Do Anywhere!

We’ve all had one or all of the following problems:

1) I don’t have the time to head to the gym

2) I’m travelling and I don’t have equipment

3) I want to workout at home or in the office and I need some ideas

We decided to bring the workout to you by creating some full body workouts that you can do anywhere with no equipment.  The programs are designed to go from basic exercises to more complex ones and the difficulty can easily be stepped up or down depending on your exercise levels.

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. Body Weight Squats:

  • Stand with the shoulder width apart and slightly turned.
  • Start with arms parallel to the floor.

  • Bending the hips and knees bringing your butt back, as if going to sit in a chair, until your thighs are at least parallel to the floor.
  • Make sure the heels do not rise off the floor.
  • Press through the heels to return to a standing position.

 

 

2. Standard Push-Up:

  • With hands shoulder-width apart, up on your toes, and tighten the core.

  • Bend the elbows until the chest reaches the ground, and then push back up
  • The modified version to a standard push up is where your hands are in the same position but you can go on the knees with them bent and your feet up.

3. Shoulder Stabilization (I, Y, T, W, O): Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation.

I

Y

T

W

O

4. Plank:

  • 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 the position for the designated time or as long as you can hang.

  • If plank on your toes is too difficult, try the modified version:  Your hand position stays the same, but instead of from your toes you will be on your knees with them bent and feet up.

 

Try the exercises out this week and tell me what you think!  I’ll be posting some more next week on Thursday so stay posted.

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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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