You don't need a fancy gym to get strong.
Use these 7 simple exercises to hit every muscle group in the body without any equipment.
(Bookmark this for your next travel day):
1) Wall Sit
It can be hard to hit a leg workout without equipment.
Wall sits make it easy and safe for everyone!
-Aim for 2 minutes
-then adjust depth
-then add weight
It can be hard to hit a leg workout without equipment.
Wall sits make it easy and safe for everyone!
-Aim for 2 minutes
-then adjust depth
-then add weight
VIDEO
2) Push-up
Everybody knows the push up but it's still underrated.
Works the chest, shoulders, lats, serratus and core.
-Move slow and controlled
-Full Range of motion
Progress up to 30 reps then choose a more challenging version.
Everybody knows the push up but it's still underrated.
Works the chest, shoulders, lats, serratus and core.
-Move slow and controlled
-Full Range of motion
Progress up to 30 reps then choose a more challenging version.
VIDEO
3) Bulgarian Split Squat
Get a great workout with zero weight needed. Use a chair or bed to elevate your back leg.
-Move slow and controlled and pause at the bottom
-Torso angle and shin angle should match
-The back leg is just a balance kickstand
Take it close to failure.
Get a great workout with zero weight needed. Use a chair or bed to elevate your back leg.
-Move slow and controlled and pause at the bottom
-Torso angle and shin angle should match
-The back leg is just a balance kickstand
Take it close to failure.
VIDEO
4) Side Plank
These will hit your hip abductors, obliques, and lats.
Keep your shoulders, hips, and ankles in a straight line. Add a leg lift to make it harder or make it easier from your knees
Set a goal of 1 minute each side, then pick a harder variation.
These will hit your hip abductors, obliques, and lats.
Keep your shoulders, hips, and ankles in a straight line. Add a leg lift to make it harder or make it easier from your knees
Set a goal of 1 minute each side, then pick a harder variation.
VIDEO
5) Single Leg Bridge
An important exercise to reengage the glutes after hours of sitting.
Hold a pause at the top to make it more challenging and work toward failure.
If this is too challenging, stick with double leg variations.
An important exercise to reengage the glutes after hours of sitting.
Hold a pause at the top to make it more challenging and work toward failure.
If this is too challenging, stick with double leg variations.
VIDEO
6) Single leg deadlift
Glutes, hamstring, and lumbar strength will make you a stronger, faster runner.
-Slight bend in the knee
-Hinge at the hip
-Corkscrew your right foot to the floor clockwise
Slower reps = minimal weight needed
Glutes, hamstring, and lumbar strength will make you a stronger, faster runner.
-Slight bend in the knee
-Hinge at the hip
-Corkscrew your right foot to the floor clockwise
Slower reps = minimal weight needed
VIDEO
7) Pull-up
It's too good of an exercise to leave off the bodyweight list. This might not be an option given lack of equipment.
And if you can't do your first pull-up, skip it for now. I'll drop a future thread to help get you there.
It's too good of an exercise to leave off the bodyweight list. This might not be an option given lack of equipment.
And if you can't do your first pull-up, skip it for now. I'll drop a future thread to help get you there.
VIDEO
Thanks for reading!
If you learned something and want more on taking control of your health, follow me @chrisboettcher9.
Comment below and RT if you found value in this thread so others can see it as well:
If you learned something and want more on taking control of your health, follow me @chrisboettcher9.
Comment below and RT if you found value in this thread so others can see it as well:
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Learn functional movements to build long-term flexibility with low-impact exercises.
Perfect for all fitness levels! Get your copy here:
thoughtful-crafter-258.ck.page/mobility-guide
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We’ve helped hundreds of people build sustainable habits and reach levels of health and happiness they thought were out of reach!
Ready to take your first step? Apply now:
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