No Gym, No Equipment? No Problem!
No Gym, No Equipment? No Problem!

In our last blog, we highlighted the importance of adding strength training to your health regimen.  Below are exercises you can do without going to the gym or purchasing expensive equipment.  

For proper strength training, it is typically recommended that a person exercise 15-30 minutes 3-5 days/week, performing 5-8 exercises, alternating body parts: legs, hips, back, abdomen, chest, shoulders, and arms. To allow for proper recovery it is not recommended to exercise the same body parts on consecutive days. Instead, alternate muscle groups or take one day off between exercising similar muscle groups. Below are some safe and effective exercises to get you started!

Before beginning a routine always perform a warm up. You should spend roughly 10 minutes warming up. This will help reduce the risk of injury, and increase circulation to the working muscles, along with, increasing range of motion. Warm up exercises can include, but are not limited to brisk walking, cycling, jogging, and the elliptical. 


JUMPING JACKS

Perform 3 sets of 10-12 repetitions with 30 seconds rest in between each set.

Stand with your feet together and arms relaxed down at your side. In one motion jump so that your feet are slightly wider than shoulder with apart and raise your arms above your head. Immediately bring your arms down and feet together back to the starting position and repeat.

WALL SIT

Perform 3-5 sets.  Hold this position for 1 minute, with 30 seconds rest in between each set.

Start by standing 2-3 inches away from a wall keeping your back in full contact with the wall. Slide your back down the wall under your hips until your knees bend at a 60 degree angle. Keep your upper body against the wall and concentrate on activating your glute muscles while keeping your abdominal wall contracted

SQUAT

Perform 3 sets of 10-12 repetitions with 30 seconds rest in between each set.

Begin by standing tall with your feet shoulder width apart and your arms at your side. Start lowering your body down until your knees bend at a 60 degree angle. Push your hips back, focus on pushing your body weight into your heels, and avoid letting your knees come forward over your toes. Keep your arms out in front for balance and avoid placing your hands on your hips. Maintain a neutral spine and keep your chest from rounding forward.

 WALKING LUNGE                                                                   

Perform 3 sets of 5-8 repetitions leading with both legs. Take 30-45 seconds rest in between each set.

Begin by standing upright with your feet together. Step forward with your right leg, lowering your hips toward the ground while bending both knees to a 60 degree angle. The back knee should not touch the ground and the front knee should remain directly over the ankle. Press your right heel into the ground and use your glute muscles to extend your hip and knee upward while bringing your leg left leg forward, stepping with control into a lunge on the left side.

BANDED MONSTER WALKS

Perform 3 sets of 5-10 repetitions to your right and to your left with 30 seconds rest in between each set.

Begin by placing a band around your lower legs directly above your ankles or above your knees. To perform a monster walk correctly you want to maintain a squat position throughout the entire exercise. Keep a neutral spine and avoid bending your knees past 60 degrees. Begin by stepping your right leg out laterally, while maintaining a squat position, pick up your left leg and step laterally towards the right. Continue to repeat while making sure that your toes stay pointed forward in order to keep your outer hips contracted.

PUSH UP AND MODIFIED PUSH UP

Perform 3 sets of 5-12 repetitions with 30 seconds rest in between each set.

Begin with your arms straight and your core held tight, lower down until your elbows are at 90 degrees or higher. Your chest should be near the ground, but not touching. Pause slightly and extend your arms up back to the starting position.

To modify a regular push up, simply   bring  your knees down to the ground and repeat the same steps as above.

PLANK

Perform 3 sets of 15 to 1 minute holding position with 30 seconds rest in between each set.

Begin in a press up position; elbows should be bent at a 90 degree angle. Your upper body weight should be resting through your shoulders and forearms. A straight line should be formed from your shoulders to ankles.  Engage your core by tucking in your belly button towards your spine. Avoid curving the spine in a downward motion. Hold this position.

SIDE PLANK AND MODIFIED SIDE PLANK

Perform 3 sets of 15.  Hold the position for 1 minute, with 30 seconds of rest in between each set.

Start on your side with feet stacked together and your forearm directly below your shoulder. Contract your core muscles and raise your hips until your body is in a straight line. Hold this position without letting your hips drop. Repeat on both sides of the body.

To modify the regular side plank, simply rest your knees on the ground and repeat the steps above.

SUPERMAN

Perform 3 sets of 5 repetitions, holding the exercise for 5- 10 seconds before alternating. Take 30 seconds rest in between each set.

Begin on all fours. Raise your right arm and left leg simultaneously. Bring them up as high as you can while maintaining a neutral spine. Tuck your abdominal wall.  Hold 5-10 in this position and then switch to the left arm and right arm leg

MOUNTAIN CLIMBERS                                                         

Perform 3 sets of 15-30 second mountain climbers.  Take 30 seconds rest in between each set.

Begin in a push up position with arms extended and your weight over your shoulders. While maintaining a tight core and level spine bring your left knee directly underneath your body towards your left arm. You should feel a contraction in your abdomen. Slowly lower your left leg and repeat with the right leg.

HIP/GLUTE BRIDGE

Perform 3 sets of 10-12 repetitions with 30 seconds rest in between each set.

Begin by lying on your back, arms at your side, and knees bent with your feet firmly on the floor. Feet should be hip width apart and remain here throughout the exercise. Slowly contract your abdominal muscles and engage your glutes while lifting your hips off the ground. Keep your hips level and avoid pushing up too high which can cause hyperextension of the back. 

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