Posts Tagged ‘no equipment’

Arm & Core Work

This is a quick arm/core workout, but you will also get your heart rate up!  You don’t need equipment, just a stopwatch and a chair or bench.

Exercise 1:

  • Start in a plank position on your hands, hold 10 seconds, then walk your hands down to your forearms (keeping your body in a plank), hold 10 seconds.
  • Walk back up to your hands for 9 seconds, walk back down to forearm for 9 seconds
  • Repeat with 8 seconds each
  • Repeat 7 seconds each…keep repeating all the way to 1 second of each

Exercise 2:

  • Hold a low push up (with your arms at least 90 degrees bent), 10 second hold
  • 10 quick push up pulses (you can drop to your knees if you need to)
  • Repeat 4 more rounds of the above

Exercise 3:

  • Grab a chair, a do 1 dip, straightening your arms
  • Next dip, pulse it 2 times when you are low to the ground
  • Next one, 3 pulses, repeat until you get to 10 pulses (try not to rest in between)

After you do all 3 exercises, take a cardio break!  Give the arms a break for 2 minutes.  Run your stairs, jumping jacks, jump squats, anything to keep the body moving.  Then, repeat all three exercises one more time through.

Leg Burn!

Are you looking for a quick, yet effective workout for your legs that you can do with or without weights?  This is it!  It is quick so stay focused and try to get through it without cheating!  Mentally prepare for a burn in the legs and remember “mind over body”.  You can do it!  Go through the first 4 exercises, then take a 90 second “cardio break”, then repeat one more time all the way through.

Exercise 1:

  • Left foot forward, static lunge up & down with weights at your side, 10 reps
  • Hold lunge low, 10 seconds
  • Repeat 4 more times (5 total)
  • Switch to right foot forward, same thing

Exercise 2: 

  • Squat pulses with weights at your side, 10 reps
  • Squat hold low, 10 seconds
  • Repeat 4 more times (5 total)

Exercise 3: 

  • Plie squat pulses with weights in front, 10 reps
  • Plie squat hold low, 10 seconds (extra challenge- lift heels too to work calves)
  • Repeat 5 more times (6 total)

Exercise 4:

  • One leg bridge, lifting up and down, 10 reps
  • Same leg up, 10 second hold
  • Repeat 9 more times (10 total)
  • Switch to other leg, same thing

Cardio Break:

  • 90 seconds of jumping jacks…it will help loosen up your legs and get you ready for round 2!