With more and more people working out at home these days, I wanted to give you guys a workout that you can do anywhere without any equipment! Although, if the ground is wet you may want to put down a yoga mat! You can do this workout in your house, yard, park, in the line at the grocery store, you do you!
I recommend doing each of these exercises for 30 seconds one after the other in a circuit. You can repeat the circuit as many times as you can, I suggest 3-5 times, you can do it!!!
Click on the videos to see demonstrations of each exercise including some modifications. Make sure to read the form cues and add whatever modifications you need!
Narrow Squat to Sumo Squat
Start with 1 narrow squat and step it out to a sumo squat
Form:
- make sure your shoulders are back and down and your chest is open!
- for the narrow squat feet are about shoulder width apart
- for the sumo squat step your feet into a wide stand and turn your toes out. Send your knees out wide.
Modifications:
- to make this more challenging you can add weight e.g. dumbbells or a heavy backpack. You could also use a resistance band
- make this a cardio challenge by jumping from the narrow squat to sumo squat instead of stepping!
Clockface Lunges
Don’t worry of you haven’t heard of these, I think I made up this name a while ago and stuck with it. Imagine you’re on a clock, you step your right leg out in a lunge to number 12, then 3, then 6. You then switch to your left leg and lunge towards 12, 9, and 6. Check out the video below to get a visual.
Form:
- keep your core and upper body upright with shoulders back and chest open.
- take a deep bend in both knees as you lunge
Modifications:
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- Make this easier by tapping the moving leg back to center between each lunge, make it more difficult by keeping the moving foot lifted as you transition between lunges
- you can hold on to a chair or stable surface if you need help balancing.
Inchworms
From standing, fold at the waist (bend your knees if you need to), place your and hands on the ground and slowly walk them out to a plank position with your hands below your shoulders, pause, then walk your hands back towards your feet and stand up.
Form:
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- keep your core tight and glutes engaged as you come into the plank position
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Modifications:
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- Don’t worry if you can’t walk it out to a full plank right now, just get as far as you can and build up to it!
- Take your knees down to the floor if you need to for the plank
- To make it more intense, add in a push up at the bottom or a hop when you stand back up
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Push Ups
A bootcamp favorite. Bend those elbows and take it low. Push the ground away from you to come up.
Form:
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- Keep your core tight and glutes engaged and your back in a straight line as you lower
- Send yours elbows out at 45 degrees rather than out like a chicken wing
- lead with your chest towards the ground
- If you do these on your knees, keep your core tight too
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Modifications:
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- You can do these on your knees if you need to – see the video below for examples of both versions.
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Plank
You can do this plank on your hands or knees. Keep your body in one straight line with your core and glutes engaged! Hold steady for 30 seconds.
Form:
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- Keep your core tight and glutes engaged and your back in a straight line
- don’t let your butt stick up in the air!
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Modifications:
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- You can do this on your knees or elbows if you need to and work up to the full plank!
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Mountain Climbers
finishing up the circuit with a cardio burst! From a plank position, drive one knee at a time up towards your hands.
Form:
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- Hands blow shoulders
- keep our core tight
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Modifications:
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- You can step one foot up at a time or slow it down. See the video below for an example.
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Try to do each exercise for 30 seconds ones after the other in a circuit! Take a short break for 1-2 minutes and then repeat the circuit as many times as you are able! I recommend 3-5 repetitions.
Let me know in the comments below if you try this workout! What other workouts would you like to see?
For full live workouts you can join me on Twitch: https://www.twitch.tv/hannahtennisfit !
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