It is by no means necessary to have access to a gym in order to stay strong, fit, and healthy. In truth, there are a variety of exercises that don’t require much in the way of equipment. Consistency is important to success, so make sure you set aside 20-30 minutes every day, no matter what. Warm up and stretch dynamically before you begin, and stretch again at the end of the session, as you would with any other form of exercise.
- Push Ups
The push up, arguably one of the most comprehensive exercises on the list, should be a go-to for anyone without access to a gym. The push up is a simple exercise that may be done in a variety of ways depending on your ability. Tuck your elbows into your side (so that they’re pointing exactly behind you) and rest your lower body on your toes with your hands shoulder-width apart. Slowly lower your body until it almost touches the floor, then aggressively push yourself back up until your arms are straight. Modify the push-up by resting your lower body on your knees to make it easier.
The lunge is a great compound exercise for developing upper leg and core muscles, as well as improving general balance. Place your hands on your hips and step forward with one leg, bending to roughly 90 degrees, then pushing back to your starting position with the same leg. Then repeat the exercise with the opposite leg. Try to complete an even number of lunges in 45 seconds, then rest for 15 seconds. If the 90-degree lunge is too tough for you, start with a 45-degree lunge and work your way down as you gain confidence in the exercise.
It’s time to do the workout that works the most muscles. Squats engage your entire lower body, as well as your lower back and core, so include them in your daily training routine. Slowly stoop down to roughly 90 degrees and then return to standing with your feet shoulder-width apart and your hands on your hips. Keep your head and chest high, and don’t be hesitant to use your arms to help you balance. If 90 degrees is too challenging, start with 45 degrees and work your way up to a deeper squat as you grow. Add a short hop at the finish of the squat before returning to standing for some variety – these are known as ‘jump squats.’
This is a fantastic way to get your session started. Running in place warms up your muscles and blood circulation, preparing you for the activities ahead. To perform this move, stand tall and maintain a straight back while lifting each leg to roughly 90 degrees alternatively. Maintain a steady speed for 45 seconds before attempting to accelerate in the last 10-15 seconds. Pump your arms and maintain your knees high throughout the workout.
The plank, like the push up, is one of the best exercises for establishing a strong core and comes in a variety of forms to increase or decrease difficulty depending on your ability. Assume the push-up position, but instead of your hands, rest your elbows on the floor. It’s now all about endurance, so keep your back straight and support your lower body with your toes for 45 seconds. If resting your elbows on the floor is too tough, try resting your hands on the floor instead. The beauty of the plank is that it rewards consistency; if you practice it every day, you’ll notice significant increases in your performance.
6. Sit Ups
Sit-ups are another another bodyweight exercise that, when done correctly, will offer your entire core a good workout. Perform your sit-ups on a yoga mat or another soft surface for added comfort. Lie down on your back with your knees bent and your feet flat on the floor. Use your core muscles to ‘sit up’ until your elbows meet your knees, keeping your hands behind your ears and your feet firmly on the floor. This is not just a core workout, but it will also support your back and help you improve your posture.
7. Jumping Jacks
Jumping jacks are a traditional cardiovascular exercise that may be used to wind down a workout while also providing muscle-building advantages when performed at a high intensity. Begin by standing with your feet together and your arms by your sides, then leaping and straddling your feet while simultaneously bringing your arms over your head into a clapping stance. Reverse the movement by bringing your feet back together and your arms down to your sides. In this session’s final exercise, try to keep a consistent tempo and remember to keep the effort up!
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