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 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. You're 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. Body-weight 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 bridges (both legs/single leg)

11. "Clamshells"

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. "Inchworms"

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.  For unilateral exercises, do 15 repetitions (or 10 - 30 seconds or more) on each side.

Not sure what some of these exercises are or how to do them?

Feel free to contact us anytime!