Have you ever skipped out on a workout because you were:
a) Short on time, b) Your gym was closed, c) On vacay with the fam, d) On a work trip and the hotel gym has 2 treadmills, an elliptical and a yoga mat and somehow all of them are being used??... Trust me, there are plenty more excuses and you're definitely not alone! After all, it's easy to buy into the idea that if the scene isn't perfectly set for a workout, you're better off just waiting to do it until everything is perfect. I get it.
The idea that banging out a workout when you don't have access to your usual gym space or equipment is definitely high up on the excuse list. I’m here to stop your excuses. We all have busy lives we are juggling and sometimes we can’t make it to the gym, and thats okay.
You can still get a killer workout using just your body weight. With the help of a little gravity, your own body is an amazing tool to challenge your muscles, dare I say sometimes more difficult than using weights and machines.
Here are my top 5 no-equipment exercises to challenge your whole body. The only thing you need is discipline to get the job done. I have an exercise for each part of the body. These 5 exercises would be great to do in a circuit format for a full body burner.
Whether you’re short on time or you are staying a hotel with a useless gym, these 5 no equipment exercises are good bodyweight exercises to work every muscle group and are great for everyone to keep in their back pocket for that rainy day where the gym is closed. No whistles or bells, or kettlebells are required.
Home Workout Approved
Dana's Top 5 No-Equipment Exercises help improve your chest, shoulders, legs, back, and arms. People may not have access to a gym or on the days where you might not feel like going to the gym, Dana has a few workouts without leaving the comfort of your home!
1. Plyo Pushups
Start with a wide pushup and push into a narrow pushup.
2. Superman Towel Pulldown
Use a towel to simulate and bar, raising legs and arms while pulling down the towel with arms to mimic a bar pull down.
3. Pike Pushup
This is commonly done in yoga, is the downward dog stance while lowering your arms to a pushup. Your head should not touch the floor but can be as close to it as possible. The harder version of this exercise would be to elevate your feet on something such as a couch.
4. Bulgarian Split Squat
Stand with your feet shoulder width and place one of your legs on the couch. The top of your foot should be face down when doing this. Next, lower your front leg so it is at a 90-degree angle. You can do a harder version by making it a plyo jump instead of a stationary exercise. Or to fully maximize this workout make it a double count jump. Remember to catch yourself when you land and do not land on a stiff leg.
A simple bench dip with your arms performing a backward pushup while your legs are straight ahead. Your arms should be as close to your sides and body as possible. The other version would be to use 2 stools on either side and push up on them and while at the top of that pushup do a little knee tuck.
As always, use caution when performing these exercises, and have a great workout!