No Equipment Fitness Moves
If you find yourself short on time or can't make it to the gym, try these fitness moves that you can do anywhere!
1.) Jump Squats
Start with your feet shoulder width apart. Keeping the weight in your heels, bend down until your thighs are parallel to the ground and your knees are bent, remaining behind your toes. Engage your core and jump up. When you land, lower yourself back into squat position.
2.) Pushups and Triceps Dips
For pushups: Place your hands about shoulder width apart. Keeping your back straight, lower your chest to the ground until arms are at 90 degrees and then push back up.
For triceps dips: Find a sturdy surface such as a park bench, coffee table, or couch and place your hands shoulder width apart (facing away from the surface). Straighten your arms (still keeping a little bend to your elbows), slowly bend your elbows until they are at a 90 degree angle. Once you reach the bottom of the movement, push yourself back up so your elbows are straight again.
3.) Burpees
Lower into a crouching squat with your hands on the floor. Jump your feet back into plank position and then do a push up. Once you complete a push up, jump your feet back to your hands and perform a squat jump. Repeat.
4.) Lunges
Stand upright. Both feet should be pointed straight ahead. Take a step forward with one foot and lower your back knee toward the floor. Push back up and repeat.
5.) Planks
Place forearms on the ground with elbows aligned below the shoulders and arms parallel to your body about shoulder length apart. Hold this position for as long as you can. If you have not done planks regularly, you may have to build up. Start out for 30 seconds and build from there.
1.) Jump Squats
Start with your feet shoulder width apart. Keeping the weight in your heels, bend down until your thighs are parallel to the ground and your knees are bent, remaining behind your toes. Engage your core and jump up. When you land, lower yourself back into squat position.
2.) Pushups and Triceps Dips
For pushups: Place your hands about shoulder width apart. Keeping your back straight, lower your chest to the ground until arms are at 90 degrees and then push back up.
For triceps dips: Find a sturdy surface such as a park bench, coffee table, or couch and place your hands shoulder width apart (facing away from the surface). Straighten your arms (still keeping a little bend to your elbows), slowly bend your elbows until they are at a 90 degree angle. Once you reach the bottom of the movement, push yourself back up so your elbows are straight again.
3.) Burpees
Lower into a crouching squat with your hands on the floor. Jump your feet back into plank position and then do a push up. Once you complete a push up, jump your feet back to your hands and perform a squat jump. Repeat.
4.) Lunges
Stand upright. Both feet should be pointed straight ahead. Take a step forward with one foot and lower your back knee toward the floor. Push back up and repeat.
5.) Planks
Place forearms on the ground with elbows aligned below the shoulders and arms parallel to your body about shoulder length apart. Hold this position for as long as you can. If you have not done planks regularly, you may have to build up. Start out for 30 seconds and build from there.
if performing the lunge bothers your knees, try reverse lunges! simply step back to lunge, instead of stepping forward.
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