Quick No-Equipment Workout

QUICK WEEKEND OR HOLIDAY WORKOUT

Hop and Pops or Burpee's — Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK. You’ll curse me after 20 reps and it’s only the first exercise.



Running in Place — 2 brisk minutes

Wide hand position push ups (Challenge: with feet on chair) — Position yourself on the floor to perform push-ups but place your feet on a chair directly behind you. Place your hands approximately 2 inches wider than shoulder width and perform 12 push ups. If you can’t do these then perform modified push ups with your knees on the floor.

High March — March in place but raise your legs as high as you can. Perform 15 reps each side.

Ski Moguels – Stand with your feet together and keep your knees slightly bent. Jump to the right several feet and then jump a few feet to the left. Make sure to keep the knees and legs together and knees slightly bent. Alternatively you can challenge yourself by jumping over a rolled towel or cone. Perform 20 total reps

Alternate Side Lunge with Toe Touch — Stand with hands extended out to the sides. Then bring your right hand down in the direction of your let foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). To challenge yourself try a set of dumbells for more resistance. Perform 20 repetitions on each side.

Lunges — Stand straight with your feet together. Place your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 15 reps on each side.

Double Crunch — Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place hands behind head or over your chest for more resistance. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders and feet touching the floor. Perform as many reps as possible until you can’t perform another.

Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs 6 inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 45 seconds.

Plank – Lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes.

Bicycle — Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds. Believe me it will feel like an eternity.

Skipping in Place – 3 brisk minutes

Have a great weekend!