Not a day without training. Whether you are traveling or staying home, here is a quick workout for you to keep your body toned everywhere.
1) Walking Lunges
Reps: 50 forward, 50 backward lunges
- Stand with your feet about 8 inches apart, toes facing forward.
- Take a lunge forward keeping your abs drawn in and your upper body straight.
- Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle.
- Lower your body to just above the floor and hold for a moment before pushing off with the back foot.
- Step through and repeat the exercise with the other leg.
2) Air Squats
Reps: 100
- Start off by standing feet shoulder width apart and flex at your knees and torso sitting back with your hips.
- Extend your arms out in front of you with your hands clasped together and squat down until your knees are parallel with your glutes.
- Return back to the starting position.
3) Jumping Squats
Reps: 50
- Start off by crossing your arms over your chest and keeping your body standing straight up.
- Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor.
- When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible.
- As soon as you touch the floor, immediately repeat the exercise once again.
4) Jump Rope Drills
Reps: 300
- Stand with your legs slightly bent and your hands out to your sides.
- Begin jumping and at the same time, rotate your shoulders and arms as if you are jumping rope without the rope.
5) Wall Sits
Bodyweight Wall Squats or Wall Sits is an isometric exercise is very effective for the hamstrings and quadriceps.
Reps: 1 minute
Sets: 5
- Start off positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent.
- Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground.
- Hold for a minute then return back to the starting position.
Note: To make this exercise more difficult, hold something heavy in front of you or put it on your laps.
6) Hamstring Curl
Reps: 15
Sets: 4
You can try this exercise in 2 variations. For this exercise you will need a towel, a napkin or plastic plates so your feet could easily slide on the floor.
- Variant one
Lie down on the floor, bring your hips up.
Slide one leg out at a time and then bring your foot back.
Note: If this exercise is too easy, try to alternate your legs, sliding one leg out at a time.
- Variant two
Lie down on the floor, bring your hips up.
Slide your feet out.
Curl the heels back in, bringing the hips up again
Note: Keep your hips up off the ground and your glutes and abs engaged as you slide out.
7) Tricep Dips
Reps: 12 or until failure
Sets: 4
- Place your hands at the end of a sofa or a chair while your feet are extended out and heels are resting on the floor.
- Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level.
Note: You can do Tricep Dips on the floor. It’s an easier way. To make this exercise more difficult put something heavy on your laps to do Weighted Tricep Dips.
Superset
8) Push-ups
Reps: 12
Sets: 4
- Get yourself in a pushup position so that your arms are rested in a shoulder width position on the floor and feet extended behind you with toes on the sofa.
- Slowly lower your body down towards the floor so that your chest is almost touching then hold for a count.
- Return back to the starting position.
Note: You can do Push-ups with your legs on the floor and hands on the sofa or chair or you can put your feet on the sofa, that is more complicated variant. If you are a pro trainee, try Hand Push-ups , or Push Up With Feet Elevated
9) Diamond Push-ups
Reps: 12
Sets: 4
- Lie on the floor in a push up position with your feet extended out behind you and your hands shoulder width apart.
- Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible.
- Lower yourself towards the ground until your chest almost touches the floor and hold.
- Return back to the starting position squeezing your chest on the way back up.
Superset
10) Abs Knees to Chest
For this exercise you will need a towel, a napkin or plastic plates so your feet could easily slide on the floor. Perform this exercise in different variations.
Reps: 10
Sets: 4
- Variant one:
Start in a plank position with one small towel placed under each ball of your foot, legs together. Alternating bring your left knee in towards the right side of your chest and your right knee in towards the left side, squeezing your abs.
- Variant two:
Start in a plank position with one small towel placed under each ball of your foot, legs together. Bring both knees into your chest at the same time and then slide your legs back out to full plank.
- Variant three:
First, bring your alternating knees in towards your opposite chest sides, squeezing your abs and then draw both knees into your chest at the same time and then slide your legs back out to full plank. That’s one rep.
11) Abdominal Pike
Reps: 10
Sets: 4
- Start off in a plank position with your toes firmly planted on one small towel, plastic plates or slide discs placed under each ball of your foot.
- Slowly draw your legs and hips upward in a pike position.
- Return back up to the starting position.
Note: If you have an exercise ball home, try Exercise Ball Pike Pushup.
Superset
12) Plank
Reps: 1 minute
Sets: 3
- Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips.
- Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight
- Hold this position for about a minute.
13) Side Plank
Reps: 1 minute
Sets: 3
- Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips.
- Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight.
- Elevate your hips and draw inward towards your spine, lifting the body onto the arm and hold for a minute.
- Change sides.
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