The No-Equipment, Full-Body Workout :)

29 Jan

There are tons of ways to get your exercise in without having to invest in equipment, go to a gym, or leave the comfort of your own home (and who wants to, in this weather!).

I picked some good full-body toning exercises that work out various muscle groups simultaneously and helps you get in a little cardio with the toning as well.

Skaters

Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg (A). Jump a few feet to the other side, switching the position of your legs and arms (B). That’s one rep. Continue jumping from side to side, just as if you’re speed skating. 🙂

12 to 15 reps on each side.

Tip: for higher impact, jump up higher as you’re switching from side to side. For lower impact, don’t jump at all.

Ultimate Toe Touch

Lie on the floor with your legs straight and arms out to your sides (A). Raise your left leg and reach your right hand to touch your toes (or reach as close to your toes as you can), engaging your core and making sure both shoulders come off the floor (B). Return to the starting position. That’s one rep. Repeat to the other side.

10 to 15 reps on each side.

Tip: don’t crane your neck, the point of the exercise is to lift up your shoulders and chest, not just your head.

Pushup Row with Core Hold

Get into pushup position with your arms straight and your hands resting on dumb-bells, feet slightly wider than hip-width apart (A). Brace your abs as you pull one dumbbell toward your body until your elbow is above your back (B). Pause, then slowly return the weight to the floor and repeat with the other arm. That’s 1 rep. This exercise is challenging enough without the weights, so go ahead and do it without.

10 to 12 reps on each side.

Tip: to make this exercise easier, move your feet wider apart to give yourself stability.

Forearm Side Plank

Lie on your left side with your legs extended, your left elbow directly under your shoulder, and your right hand palm down. Stack your right foot on top of the left (A). As you exhale, gently contract your abs and lift your hips and knees off the mat, keeping the side of your left foot and your left forearm and elbow in contact with the ground (B). Inhale and slowly return to start. Alternate sides and repeat.

Hold for 15 to 30 seconds per side.

Tip: to make it harder, raise your upper leg off of the lower leg throughout the exercise.

Cross-Body Mountain Climber

Start at the top of the pushup position (A). Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder (B). Return to start.

Alternate legs until you complete 12 reps per leg.

Tip: Do not stick your ass up toward the ceiling. First of all, ladies, you never want to find yourself in that position, lolz. Actually, fellas, neither do you. 😐 Secondly, it makes it too easy on your abs, which is one of the main muscles worked in this exercise.
Finish the circuit and repeat, if you’ve got it in you. 🙂 I hope you feel the burn tomorrow! 🙂

Advertisements

One Response to “The No-Equipment, Full-Body Workout :)”

  1. Kloé January 28, 2010 at 3:10 pm #

    I’m discovering your blog, and it’s very nice! That looks like a good workout too 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: