Posted on:-Nov 10
Here are five exercises you can do that require no equipment.
This 5 exercise routine should take you about 7 Minutes for each round. It is designed to be done 3 times so it should take you about 20 minutes.
If you’re short on time, you can do just two sets, but the idea is to do as many of each exercise as you can for 1 minute each and with NO MORE than 30 seconds of rest between each exercise.
Move quickly form exercise to exercise giving a maximal effort for each exercise and you will yield a fantastic full body workout.
1. Squats – Stand with feet about shoulder width part. Then sink your hips down and back as if you were going to sit into a low chair. You don’t need to sit any lower than will take your thigh parallel to the ground. Stand quickly. Extend your arms as a counter balance and keep your chest high. Repeat as many times as you can in a minute.
2. Alternating Lunge – Start in standing position with feet parallel to each other. Step forward and allow your back leg to bend so that the back knee comes very close to the ground. Do not allow your forward knee to protrude forward of your toes. Also, do not allow you back knee to touch the ground. You are going to alternate form leg to the other as fast as you can back and forth as many times as you can in a minute.
3. Push Ups – Start in the high plank position. Your finger tips should align with the tops of your shoulders. Allow your elbows to bend outward and your chest to move towards the floor. Keep a nice straight body through the full range of motion. Do not allow your hips to sag, nor allow for you but to be up in the air. Lower yourself to the ground in a nice fluid motion and then press back up as quickly as you can. Repeat as many times as you can in one minute.
4. Prone Row – (Superman) – Lay on your stomach with your arms extended like superman. Using your low back muscles to lift your upper body off the ground and bring your arms back and squeeze yoru shoulder blades together so that you are now using your upper back. Then relax and repeat as many times as you can in one minute.
5. V-Up – Lay on your back with your arms extended over your head. Using your abs, lift your legs and your upper body of the ground so that your body forms a V. You should be balanced on your tail bone for a brief moment at this point. Do not just drop back to the mat, instead lower your body to the ground very slowly and repeat as many times as you can in one minute.
I have an interval timer ap on my smart phone that allows me to time this for myself quite accurately. It’s a free ap that I do believe any smart phone can run. If you don’t have a smart phone you can always just watch a wall clock or have a friend time you.
If you have any questions about my video or these exercises, please feel free to leave me a comment below.
To Your Continued Success,
JJ Brawley N.C.P.T.
San Diego’s Top Fitness and Weight Loss Expert
Helping People Look Better Naked Since 2003
Inner City Boot Camp Program Coordinator
San Diego’s Premier Boot Camp and Fitness Program
Nominated for the 10 News A List Award!
Voted BEST personal Trainer GLTimes & North Park News
Official Trainer to the San Diego Derby Dolls
San Diego Personal Trainer
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