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#Cardio #conditioning

July 01, 2020

Workout Anywhere - No Equipment Necessary


Sometimes finding the time or space to workout can be hard, so we have created our favourite, on the go workouts, including advancement options too. Find everything you need below to do a full body workout, in any sort of space, with no fitness equipment necessary!  

Workout: BURPEES   
Targets: FULL BODY
The workout everyone loves to hate, but the fact these can be done equipment free, virtually anywhere is a massive bonus! Start standing, then squat until your hands touch the floor and kick your feet back into a plank position. Drop your chest to the floor, then jump your feet wide, then to the sides of your hands, then back to the standing position and jump up to finish the repetition. 
ADVANCE: Add handheld weights to increase the difficulty.  

A strong core is essential for all workouts, this rendition of the classic plank is a great way to fire up those abdominals. Start in a forearm plank, keeping your abs tight, pick up your right arm and place your right palm on the ground. Repeat on the left side, ending in a high-plank position. Now, reverse the movement, replacing your right palm with your right elbow and your left palm with your left elbow to finish the repetition. 
ADVANCE: Add a weighted vest to increase the difficulty.

Targets: LEGS
Reverse lunges are the forgotten, but more stable twin of the front lunge. Both lunges target similar muscle groups, but reverse (being more stable) allows you to active your muscles more than you would with the normal stepping forward motion. To begin, stand with your feet shoulder-width apart and engage your core. Step backward with your right foot, landing on the ball of your right foot, keeping your right heel off the ground. Bend both knees to 90 degrees as you sink into a lunge while keeping your hips tucked under. Push through the heel of your left foot to return to your starting position to finish the repetition.  
ADVANCE: Add handheld weights to increase the difficulty. 

Targets: BACK
You don’t need superpowers to do this exercise, but you’ll be super impressed with its results! Start by lying on your stomach with your arms extended overhead by your ears. Lift your chest, arms, and legs off the ground and squeeze your butt. Keeping your arms and legs off the ground, pull your elbows in toward your sides, then punch overhead. Repeat this punching motion for each repetition, hovering your arms and legs above the ground and engaging your glutes the entire time. 
ADVANCE: Add handheld weights to increase the difficulty. 

Workout: TRICEP DIPS  
Targets: TRICEPS
Tone those triceps with this versatile take on a tricep dip by having one leg up or resting on your other knee. Sit on the ground with your knees bent and your feet flat on the floor, hip-distance apart. Place your hands behind you with your fingers facing toward your body. Lift your hips up to bring your butt off the floor and shift your weight back into your hands, then lift your right leg toward the ceiling, or bend and rest of your left knee. Bend your arms so your butt's hovering just above the ground. Keep your elbows tight in toward the center of your body, and avoid flaring them out when you lower down. Straighten your arms to return to the starting position to finish the repetition. 
ADVANCE: Add handheld weights to increase the difficulty. 

Workout: PUSH UPS  
Targets: CHEST
An oldy but a goody, and the perfect equipment free way to work those chest muscles. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under your shoulders. Keeping your body in one long line and your core engaged, bend your arms to lower your chest to the floor, then push back up to your starting position to finish the repetition. If you can't maintain a flat back or bend your arms fully so that your chest almost reaches the floor, lower your knees to the floor to do a modified push-up from that position.  
ADVANCE: Add a weighted vest to increase the difficulty. 


We recommend doing all workouts in a rotating set, or split them up into upper and lower body to do on alternating days. Follow us on Instagram for more workout inspiration. 
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