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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
2) Push-up The pushup is still underrated. It works the chest, shoulders, lats and core. -Move slow and controlled through a full range Progress up to 30 reps then choose a more challenging version.
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
4) Side Plank These will hit your hips 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.
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.
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 -Slow reps = no weight needed
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 a pull up, I'll show an assisted pull up next and drop a future thread to help get you there.
7B). Band Assisted Pull up Assisted pull ups can be done with your foot on a chair, bands or using a machine. This helps off-load your weight and allows you to work through the pull up movement. Decrease the assistance you need over time as you build strength.
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@Tortiyakilla Haha yeah, I'd say he had a serious genetic advantage as well but no doubt the calisthenics helped.