The No-Equipment Workout

The No-Equipment Workout

Everyone desires to have a fit and healthy body, but due to certain reasons, exercise becomes an optional activity for some of us. I am definitely one of those people. Since we have so many things to do in our daily routine, it’s easy to not have enough time to exercise. We often overlook the importance of exercising our bodies. We need to have at least 10-20 minutes of exercise a day in order for us to keep energized, enthusiastic and productive. Here are some activities we can do to reduce excessive fat, enhance our blood and heart function and to improve our body’s overall condition. Take note that we can work out even without the use of any equipment or apparatus. All we need to do is to be ready and prepare to improve our body’s condition.

1) Curtsy Lunge – Move the left leg back behind the right while bending the knees and lowering the hips until the right thigh is almost parallel to the floor.

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2) Squat – Stand with the feet parallel or turned out 15 degrees. Slowly start bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

3) Plank – Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes, hold the position for 30-60 seconds.

4) Bear Crawl – Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.

5) Bicycle – Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core.

6) Step-Up – Place the right foot on the elevated surface. Step up until the right leg is straight, then return to start.

7) Push-ups – Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

8) Stair climbing – Run up and down a staircase as many times as you can. Skip steps in-between if you can.

It is not important to fully devote your whole life to exercise; if you are too tired to work out then you should rest. Just enjoy every exercise and your improved health.