35 exercises you can do anywhere, anytime.

 

Do you travel regularly? Have small children at home? Just don’t feel like leaving the house?

Sometimes you simply can’t get to the gym but you want don’t want to lose momentum on your fitness program.

 

 

 

You can get a kick-butt full body workout at home, in your hotel room or anywhere you want using nothing but your body weight…. no equipment needed.  

 

Your boss tells you that you have another road trip coming up.  Your stuck at home waiting for the cable guy to show up.  You’re a new Mom/Dad and can’t leave the house.  You just don’t feel like going out!

The reasons for not being able to make it to the gym for a workout can be endless.  Don’t make these reasons into excuses!

 

 

 

 

 

You CAN succeed in getting fit, healthy and strong at home in as little as 30 minutes per day.

 

35 exercises you can do anywhere, anytime. No equipment (and no excuses) needed....

Lower Body:

  1. Wall sit
  2. Squats
  3. Sumo squats
  4. Lunges (stationary, elevated, forward/back stepping, walking)
  5. Curtsy lunges
  6. Step ups
  7. Calf raises
  8. Toe raises
  9. Single leg standing hip hinges
  10. Supine (on your back) hip lifts (both legs/single leg)
  11. "Clam shells"
  12. Side lying leg raises
  13. Hands & knees glute hip extensions
  14. "Doggy" leg lifts (with extension)
  15. Seated pike lifts

Upper Body:

  1. "10 & 2" + "11 & 1"
  2. Close grip push ups (wall, bench, floor/knees, floor/toes, elevated)
  3. Wide grip push ups (wall, bench, floor/knees, floor/toes, elevated)
  4. Tricep dips
  5. "Inch worms"
  6. Arm circles/pulses/alphabet

Core/Abs/Balance:

  1. Plank from the knees (elbows, straight arms, reaching)
  2. Plank from the toes (elbows, straight arms, reaching, alternate leg lifts, step outs, knee ins)
  3. Superman (lying, hands & knees)
  4. Abdominal crunches
  5. Oblique crunches
  6. Reverse crunches
  7. V-sits
  8. V-sit hold
  9. V-sit hold with a twist
  10. Supine flutter kick
  11. Back extensions
  12. "Karate kid" balance
  13. Single leg airplane balance
  14. Opposite toe touch balance

 

How to build a workout:

Pick 2 - 4 exercises from each group and perform 1 - 3 sets of 15 repetitions (or 10 - 30 seconds or more for timed exercises) of each.  Do 15 repetitions (or 10 - 30 seconds or more) on each side for unilateral exercises.

 

Not sure what some of these exercises are or how to do them? Feel free to contact us anytime!

 

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