No Equipment, No Excuses, Bodyweight Training for the Home, Office & on the Road

Great for activating and strengthening your bum. Bend your leg to 90 degrees, and then push your heel to the roof. This will ensure you are squeezing your bum muscles, and will help to activate them. This one is great for activating your bum and is a really good balance exercise. Try to hold for 30 seconds. You can do this on or off the cushion, the cushion just makes it harder and adds extra stability work.

A great abdominal and core stability workout. Lay on the floor with your arms and legs up as shown in the picture. From here you need to drop your arm and leg on the same side. Bring them slowly back up and repeat. I like this one.

Top 5 No-Equipment Exercises for Home, the Office, or on the Go

Hence it comes under the random tag. Gets the hamstrings loose and well as hitting your shoulders and core as you move down into the pushup position. Another one for activating your bum, as well as working on core stability. Alternate sides and hold for a second once your arm and leg are in the air. Make sure your body is straight. Just remember you can always exercise at home without equipment and I hope this list opens your eyes to how easily you can get a full body workout. If you have any favourite home exercises without equipment that you do, leave a comment!

If you are serious about losing fat and changing your body for good then you are at the right place. If you are willing to put in a little bit of effort to make amazing changes, then you should check out this customized home workout program. Click the banner below to read more about how I used all the exercises above and more and made key nutrition changes to get my body to where it is today.

These look really fun, thanks a bunch. They are going to be helpful during study breaks for me, help with the stress relief. If a boxer just did this exercise he would only develop the concentric phase, which is the pecs and shoulders pushing forward. Which is all that exercise would do using any apparatus. Resistance bands are very safe and good for you to use at home or at work. Inch worm is tough, animal movements are great for a warm up. We do them a lot at speed camp. Very true Young Athletes. There are many thins oyu can do by yourself if you are stuck with no gym. Im a big fan of bodyweight workouts.

I also really like to do handstand pushups. Great post, will surely come in handy when on vacation during the summer! Also, spotted your Wii fit in one of the pics, what do you think of it? Will be using these and doing some power walking to get in shape for summer in South Africa! Lauren this article is tops! I think there is significant information in here that shows that you can workout anywhere, anytime!

Love the vids too — you rock! Off to prague on wednesday, hopefully things can settle down soon. Body weight exercises are always good. Hope you can post more soon. OMG u have a great butt, i want a butt like yours. Come and check out my blog. Thank You So Much for your website.. So the things such as lunges I am incapable of doing. I would do them if I could bend that way. But I cant bend my right leg at all if it is not being supported at the exact same time as my left.

It just doesnt bend. Yes I am allowed to work out my doc says and am going to physical therapy.. Do you think it would be possible to e-mail me and let me know of the things that would be best for my circumstances…. Any exercises for the back? How many times should I do each one also? Thank You sooooo much for all your help!! I wish you had 50 exercises to do at home.

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I hate drivi g to the gym and only have free weights at home and a treadmill! Mainly its nice because I forget some of these while im working out. I am having very much hectic schedule, so cant get time for work out. Now I surely perform those gym activity at home. Keeping this kind of knowledge at hand is important for when you gym has to close like mine does over christmas , or you happen to go on a long distance trip and want to follow your routine tightly….

V or listen to music as you do them! I always seem learn something new about myself. I like your exercise choices. Hey Mitchell, thats actually in my free ebook I love that exercise! Much tougher than it first appears.

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Good luck to anyone wanting to change there lifestyle for the better, stay strong focused and patient it can take time, accept this with the right knowledge then your realistic goals should be achievable. Please anyone trying to lose weight unhealthy change your thoughts and method do it the right way the possitive healthy way and it will be easier to maintain for the long term. Thanks alot and for anyone out there who is feeling unfit try these they are super good.

Oh there is a lot more coming. I like almost all of your exercises which are very easy to do at home. There are lots and lots of them which we can do at home to make us flexible and stay in shape. I am a huge fan of exercising at home. I have a few pieces of inexpensive equipment like medicine balls, exercise mats and yoga balls, but other than that, my running shoes work just fine. I save on gym memberships and I still get a workout. The only problem is that if you plan to workout at home, you need to make sure you schedule time in your day and stick to it. You must be dedicated and continue to remind yourself that it is an investment into your long term health.

I really appreciate you offering this advice for working out at home. I have three small children and a husband and household to care for…. I wanted to ask though…. I have strong muscles throughout my body and have been losing weight for over a year since my last child was born. My goal is to be strong, have great stamina, and if possible have no belly overhang.

Is it even possible through fat loss and working out? To get rid of that belly hang you actually need to lose fat. It is absolutely possible, just keep going you sound like you are on a great way. Nice pictures to illustrate the movements. Love the couch idea for the reverse hypers. Great page Lauren you have done a thorough job explaining these exercises. I only have one question for you. Phil while working out, do you feel that it motivates you even further, or do you simply enjoy watching silly middle-aged bald men with moustaches? That and i am getting married next year, so i kinda wanna lose some weight for the honeymoon.

I love your blog and find the excercises very inspiring. There is one question I have though. I can do all you lower body strengthening and walk at least 5 miles 5 x week and 14 x 2, so I am pretty fit, however, I have been injured and can only use one arm, my left I am right handed arm.

What excercises would you have me do for the upper body? Mahalo and Aloha Peggy. Stepped away for a while. How are your injuries now? I have been working out on the bowflex revolution I bought recently. Well it was for my husband. However, I like what you have here. I am looking to change up my routine. I want to lose 10 lbs in one month, but need help. What do you suggest. Basically … its good. Am a marathoner, aside the basic training for sprinters and long distance runners that its been given to us. I trained home and sometime in the office its only on weekend i go for roadwork.

And Amanda I know I am not Lauren but it is unsafe to lose too much in a short space of time. Thanks for the pointers. My mother conplains about her weight so this should help more. Good ideas, I was doing the chair lifts, and leg lifts, and of course crunches but you gave me alot more ideas to help me get back in shape. One of my favorite videos ever is this no equipment park workout in Central Park, a little old lady joins in about halfway through, check it out!

Your advice on Psoas, pects and using tennis balls is great and i did these last night, for the first time in 9mos. I found this very useful….. Just dont like what i see ….. How is it going Amanda? I have been trying to lose weight for a long time and now finaly I found a great program! Thank you very much! I have recently started trying to get in shape. These are great suggestions and I will definitely incorporate several of these exercises into my routine.

May I suggest a better idea?

My Go-To Strength + HIIT At-Home Workout {8 Exercises, 24-Minutes, 1 Set Dumbbells}

Try this workout 3 times a week http: This will give you a lot better results than pairing some of these exercises together, the idea sets and reps are already there for this workout. Make sure you subscribe and download your free ebook, there are quite a few more exercises on there you can add to the upper body and core section as it is not so big in this post.

Let me know if this helps or if you prefer a more detailed split! Combine this with the running and you will be set. Let me know if you enjoy the program. I plan on posting a lot more. We are trying to live a more healthy lifestyle. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your site?

My blog is in the exact same area of interest as yours and my users would truly benefit from some of the information you provide here. Please let me know if this alright with you. Working out at home rocks. Going to a fitness center seems more like a distraction. The equipment can get dirty. You have to wait in line.

I like the privacy of exercising in my own living room, running on a trail, or walking through a park. I know regular strength work is essential for long term health.

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Thanks to your blog — that is no longer an excuse! These are just the exercises, if you sign up to my blog I will send you more exercises plus 3 free workouts you can start doing. Hi I think your blog is great and really helpful compared to others ive read. Thanks for your comment. So if you sign up to the blog you get two free workouts that you can start doing at home, and will help you with this.

General exercise and good nutrition will get you the arms and stomach you want! Eating healthy can be a very daunting task for many people. However, the article below will prove that eating healthy does not have to taste terrible or be difficult. In fact, eating healthy can be quite delicious and simple. Great exercises, and perspectives on an anywhere workout system.

Who needs an expensive gym membership or has a surplus of free hours each day for exercise. We provide new, weekly workouts much like yours. Pour since much drinking water because you hope into the reservoir toward the in return keeping in mind to create the maximum of 10 cups of coffee , place the filter otherwise two, provided they are really lean filter systems containing ground coffee at the filter basket above the pot. For much more than 41 a very long time, we now have been focused on bringing exceptional coffee and also coffee beverages in order to the customers, states Howard Schultz, Starbucks chairman, director and additionally CEO, in a click launch.

No Equipment, No Excuses - Prelaunch offer - Wild Geese Fitness Training

Howdy just wanted to give you a quick heads up. The text in your post seem to be running off the screen in Firefox. The design look great though! Hope you get the issue solved soon.

Perform this exercise on the ground or utilize a ball as shown in the video. First of all, plank exercises work your deep core muscles which are chronically weak in people who spend a lot of time sitting down and even seasoned gym goers who neglect the deep spinal stabilizer muscles.

No Equipment, No Excuses – Prelaunch offer

Secondly, plank exercises are very versatile and you can progress the difficulty by using simple household objects. All versions of the plank are great for strengthening your core and stabilization of your body which can make you more efficient at all functional movements, not to mention tighten the muscles in your mid-section.

Many consider squats to be the king of all exercises. You do not need tons of weights to get an effective leg workout with squats. Squats strengthen some of the largest muscles of your body as well as help improve your balance and coordination. Working the large muscle groups of your body is most important for speeding up your metabolism, so next time you get on the floor to do some crunches, you should realize that squats are far more effective for helping you burn fat from all of your body.

You can perform squats at home with many household objects to increase the difficulty if the standard squat becomes too easy. Push-ups work the large muscle group of your chest, anterior deltoids and triceps. If performed properly push-ups are also a tremendous core exercise. Probably the best part about push-ups is you can perform them anywhere with slight modifications to increase or decrease the difficulty. Lunges are one of the very best exercises with or without equipment. Lunges allow you to work your entire lower body and if you perform them properly your glutes which are the largest muscle in your body.

Strengthening the glutes is important because if you sit on them all day, your muscles will atrophy and it will lead to posture problems which will slow down your progress. Lunges are very versatile. There are many simple ways to modify lunges to help you work your legs completely while you increase your metabolism. You do not need fancy equipment to work your legs to the extreme. Either use no equipment or household items and get tremendous workouts with all the fabulous variations of lunges.

7 Best Strength Training Exercises for Women with Amari Activewear

Exercises like many of these that utilize your large muscle groups not only improve muscle definition, they burn a ton of calories for improved fat burn. These five touch many major large muscle groups in your body including your back, chest, and powerful glutes. Core strength and stabilization is also covered with these five and that is a must if you want to keep your overall body strong and in optimal alignment. On top of calorie burn potential and sheer strength building, these exercises will help to improve your posture if regularly performed.

Poor posture is something that plagues many of us thanks to our modern digital and often sedentary lifestyle. Rounded shoulders and a question mark back are not only less desirable aesthetically think Quasimodo!