Sometimes life can be hectic and we just do not have time to make it to the gym. And that is totally okay! There are so many moves that you can do right in your living room to get your body moving and your heart rate going!
Below are 10 exercises that you can do literally anywhere and you don’t need any equipment to do them!
The perfect lower body move!
Be sure to roll your shoulders back, put your weight in your heels, and sit your hips down and back like you are sitting in a chair. Once you get to where your legs are parallel to the floor, push through your legs and glutes and stand it up!
THINGS TO REMEMBER: keep your chest up during the squat and don’t let your knees go over your toes.
Full body movement, but definitely more for your upper body. Get in a plank position, make sure your shoulder is right over your wrists, draw your belly button in, inhale and lower down to as close as you can get to the floor without touching it, exhale and push up back up to a plank position! Modification- you can drop to your knees but don’t forget to make sure your hips are still in line with your spine, and you aren’t pushing your hips up in the air.
Roll your shoulders back, step one foot back, take your weight straight down, use the opposite leg to push and stand it back up. Don’t let your knee pass your toe.
Shoulders right over wrists, hips in line with the rest of your spine, draw your belly button in.
Try holding this for 60 seconds. Modification – You can hold this position on your forearms rather than your hands if your wrists are uncomfortable.
Take a wide stance with your toes, slightly facing out, chest up and shoulders back, slowly lower, squeeze your glutes to stand it up.
Plank Up Downs
Start in a plank position, shoulders right over your wrists, lower down to one forearm, and then the other, push back up to one hand and then the other. Keep your belly button drawn in and squeeze to keep your hips from rocking. Repeat
Feet shoulder width apart, shoulders back and chest up, push your weight in your heels and sit it back. From the bottom, explode up, soft landing on those feet, slowly sit it back into the squat, and repeat.
Start in a plank position, draw your left knee in and then your right. Repeat.
Start in a plank, shoulders in line with your wrists, draw your belly button in and rotate your tailbone down, reach one arm up to tap the opposite shoulder and switch. Really squeeze your abdominal muscles to keep your hips from rocking!
Hip Thrusters – lying flat on your back, bend your knees, ankles in line with your knees, squeeze your glutes and lift your hips.
Want to make this into a workout?
Try one of the options below!
Option 1: Full Body Workout
Do 10-20 reps of each exercise and repeat 4 times before moving on to the next move until you have completed all the exercises!
Option 2: HIIT Circuit
HIIT training focuses on timing. Do each move for 30 sec; 15 sec rest before moving to the next move. When you reach the last exercise, repeat for 3-4 rounds!
Option 3: Break it into Upper/Lower Body Workouts!
Lower Body- squats, lunges, sumo squats, squat jumps, hip thrusters, and mtn climbers.
Upper Body- push ups, plank, plank up downs, shoulder taps, and mountain climbers. Pick to do sets like option 1 or timing like option 2!
You can do these moves anywhere, so no excuses when it comes to moving your body!
In good health,
Erin Darity, BSN, RN, NASM CPT