Posts Tagged ‘no equipment workout’

Card Workout 1

card workoutI always travel with my deck of cards to create a simple and effective workout I can do from anywhere. It is perfect for vacation or to do from your house, backyard or the park. I assign the cards an exercise, shuffle it up and get started. Each time you do the workout, it will change. It makes it fun and interesting!  Flip the first 5 cards, do each exercise. Flip 5 more. Try to challenge yourself by limiting breaks.

  • King- 20 push ups
  • Queen- 20 squat, shuffle, shuffle (=1) squat shuffle, shuffle the other way (=2)..
  • Jack- 20 sit, stand and jump (use chair or bench)
  • 10- 10 front lunge into curtsy lunge, then 10 on other leg
  • 9- 20 dips
  • 8- 20 step ups (10 per leg)
  • 7- 20 plie squat pulses
  • 6- 20 one leg touch down, 20 on other leg
  • 5- 20 lunge jumps (soft on landing)
  • 4- 20 spiderman jumps (plank position, jumping one foot towards hand, quickly alt)
  • 3- 10 frog jumps forward, 10 frog jumps backward
  • 2- 20 vsit in/out
  • Ace- hold forearm plank 1 minute

 

 

30 Minute Full-Body Workout

33096865_s (1)Here is a quick and easy at-home workout that incorporates cardio and full-body strength training! It should take approximately 30 minutes. No excuses now. Set your alarm for 30 minutes earlier or do before dinner. No travel time to and from the gym. Give it a try!

 

  • 10 laps up & down your stairs
  • 20 squats (can add weights if you would like)
  • 20 tricep dips on a chair (or on a stability ball to make more challenging)
  • 10 sit ups
  • 9 laps on stairs
  • 18 squats
  • 18 dips
  • 9 sit ups
  • 8 laps on stairs
  • 16 squats
  • 16 dips
  • 8 sit ups
  • 7 laps on stairs
  • 14 squats
  • 14 dips
  • 7 sit ups
  • 6 laps on stairs
  • 12 squats
  • 12 dips
  • 6 sit ups
  • 5 laps on stairs
  • 10 squats
  • 5 sit ups
  • Stretch!

Paper Towel Workout

paper towelDid you ever think a paper towel would be an effective workout tool? Give this at home workout a try for a good full body workout.  You will need a paper towel and 10 cards. Let me know how you like it!


Set 1: Use a paper towel and 10 playing cards

Left leg stays steady and right foot has paper towel underneath

  • Reverse lunge slide, place 10 cards down, one by one, then pick up, one by one
  • Side squat slide, place 10 cards down, one by one, then pick up, one by one
  • Curtsy lunge slide, place 10 cards down, one by one, then pick up, one by one
  • One leg deadlift, place 10 cards down, one by one, then pick up, one by one

Right leg stays steady and left foot has paper towel underneath

  • Same exercises as above


Set 2: Use two paper towels, one underneath foot

  • Plank position on hands, in/out with the feet x 20
  • Plank position, alternate knees coming in towards chest, one at a time x 20
  • Plank position, alternate both knees in to chest and back out x 20


Set 3: Use two paper towels,

  • On knees, one paper towel under each hand, slide forward, tucking head, hold 3 counts x 15
  • On all fours, knees are low to ground, one paper towel under each foot, one leg extends behind you, keeping other knee low to ground x 15, then change legs
  • On back, one paper towel under each heel, rear is lifted, slide forward with right leg, then left, alternating sides x 30

Cardio Break: Run your stairs or do some jogging in place for 2 minutes before repeating one more set through all three sets.