Shayne Walker: June 2016

There are several ways that equipment-free workouts may benefit you. Maybe you don't have a gym membership, or you're not interested in lifting weights to gain muscle mass. Or maybe you just want to tone up certain areas of your body. If any of those reasons are your case, keep reading for about 13 of my favorite exercises to do that require no equipment at all.
Of course, if you have a pair of dumbbells or a kettle bell at your home and want to add some extra resistance to your workout, by all means do so. Shoutout to my models AKA little brothers for helping me demonstrate these gym-free exercises!

CARDIO
To begin my workouts, I like to do a "4 minute cardio" routine. Perform the following exercises for 20 seconds with a 10 second break in between, two times.

0:00-0:20 - Jumping Jacks
0:20-0:30 - Rest
0:30-0:50 - High Knees
0:50-1:00 - Rest
1:00-1:20 - Squat Jumps

Make sure you do a nice, deep squat

And explode up off your feet quickly until the time runs out

1:20-1:30 - Rest

1:30-1:50 - Speed Skaters

Remember to keep you knee behind your toe

Explode up and switch sides

1:50-2:00 - Rest

Repeat once for a total of 4 minutes

ARMS

I'm always looking for alternative exercises for my arms, because push-ups come very difficult to me. I've been lifting weights to build up more upper body strength, however, most women just want to tone their arms rather than get stronger. If that's your case, these body weight exercises will be perfect for you.

TRICEP DIPS (target muscle group- triceps):

Remember to use only your arms to lift yourself up and down, and only use your legs for stability.

COUNTER PUSH-UPS (target muscle group- chest/triceps)

These are so perfect for someone who can't do a real pushup but wants to get to that point. Plus, you can do them anywhere. I'll randomly do these while I'm waiting for something to cook in the microwave or during a TV commercial.

Perform a regular chest pushup, with your hands spread farther apart and your elbows going out to the sides to work out your..well, chest muscles.

Keep your hands closer together and keep your elbows by your sides as you do this pushup to work your triceps.
CLIMBING PLANK (target muscle group- abs/shoulders)

Step 1: start in an elbow plank

Step 2: Begin climbing. Use your arms to push yourself up to a pushup position.

**your hands should be lined up with your shoulders, ignore his form**

Step 3: Lower yourself back down to an elbow plank and repeat

LEGS

LUNGES (target muscle group- Quadriceps and Hamstrings

*I have a detailed description of a correct lunge in my post "3 Exercises You May Be Doing Wrong"
The main point is to not let your front knee go in front of the front toe.
CALF RAISES (target muscle group- calves)

You can do these on a flat surface or on a step for a deeper stretch. The three foot positions target different areas of your calves.

Feet straight foward

Toes out to the side, concentrates on inner calves

Toes pointed in, concentrates on outer calves

BRIDGES (target muscle group- glutes and hamstrings)

Push through your heels and lower yourself back down (not all the way to the floor) and repeat

ABS

Last, but most certainly not least. Keep good form throughout all of these exercises and you'll definitely feel the burn.

LEG RAISES (target muscle group- lower abs)

If it makes it easier for you to keep your hands under your butt, that's fine.
Inhale as you drop your legs, exhale as you bring them up.

Don't let your feet touch the floor! Keep your core tight.
CHAIR KNEE TUCKS (target muscle group- all over abs)

Sit on the edge of a chair and keep your back straight.

Keeping your core tight, pull your knees up to your chest.
MOUNTAIN CLIMBERS (target muscle group- obliques)