YES you can get your workout done anywhere . . . .
That is why I call this the NO Equipment NO Excuses Workout!
One of the most difficult times to exercise is when we are traveling away from home, as the hotel gym is sometimes not that inspiring or it lacks the equipment to do anything and then we decide to just give up and workout when we get home! Also, when we are at home, we don’t have what we need to do a workout or the right kind of equipment. That is why these exercises are so awesome, because you do not need any equipment and the workout can be done anywhere!
Push Up: Start is a plank position with your arms straight and hands directly below your shoulders. You can bring a yoga mat if you prefer for better comfort for your hands. Your body should be in a straight line from your head to your toes. Keep you core engaged and do not let your hips dip into a sagging position. Slowly bend your elbows and lower your chest to the ground or mat, keeping your core engaged. Then press upwards back into your plank position.
Do: 3 sets of 20 reps (can also do women’s pushups on your knees if needed)
Burpees: Begin in a standing position arms elevated overhead. Drop into a squat position bringing your hands to the ground. Kick your feet back into a plank position while keeping your arms extended. Immediately return your feet to the squat position while continuing to jump up from the squat lifting yourself off the ground. So, why do we all hate burpees so much? Sometimes I think it’s because they make me burp when I do them . . . 😜 but they do require a lot of strength and energy to perform them, that’s why they burn a lot of calories.
Do: 2 sets of 15 reps
Skaters: Place your feet about shoulder width apart, bending your knees and slightly bending at your waist. Start off in a small squat, then jump sideways to the left, landing on your left leg. Bring your right leg beside your left ankle, trying not to touch. Reverse the direction by jumping to the right with your right leg, which completes one full rep. Keep your core tight the entire time and try to challenge yourself by not letting the one foot touch the ground while jumping sideways.
Do: 3 sets of 25 reps
Mountain Climbers: Begin in a pushup position with your weight supported by your hands and feet in a running position with one foot forward. In a fast movement reverse the position of your legs bringing the other foot forward, while extending the other leg backward. This is like running in place with the hands stabilized and the feet move forward one at a time, alternating feet forward.
Do: 3 sets of 25 reps
Plank: Begin in a pushup position but with the weight on your elbows. Your elbows should be placed directly below your shoulders, resting your weight onto your forearms and not on your hands. Your body should be in a straight line from your shoulders to your ankles. Keep your core engaged the entire time, to prevent your back form sagging which will put a lot of strain on your lower back. Think about sucking in your belly button up into your spine and holding that position.
Do: 2 sets of 60 seconds
Walk/Run/Sprint: Depending on your fitness level and/or endurance, you can walk at a fast pace, run, or even sprint for some great high intensity interval training. Walking: start off at a normal pace for 3 minutes, then walk at the fastest pace possible for 4 minutes, then return back to normal pace for 3 minutes. Running: start off at a normal run speed for 3 minutes, then run at a fast pace for 4 minutes, then return to normal run speed for 3 minutes. Sprint: start off at a normal run speed for 2 minutes, then sprint for 1 minute, then return to the normal run speed for 2 minutes.
Stairs: Look for stairs at the park, beach or hotel. You can walk up the stairs at a fast pace, then return by going back down the stairs walking. For a more intensity, run the stairs going up, but I recommend walking down the stairs, as it is too easy to trip running downstairs. Then depending on how many flights of stairs there are, continue this for 5 minutes.
Take the NO EQUIPMENT NO EXCUSES Workout with you wherever you Go!
” jump in and cool off “
” relax . . . .and if you are on vacation, let the vacation begin “
Love this posting! Love the pics and also love the umbrella liquid reward after the work out! Mahalo!
Aloha my friend! Thank you and the liquid umbrella drink was a fabulous reward!🍹
Great scenery and great workout… love the reward drink🤗
Yes it is a beautiful place to get a workout done! And the reward drink was delicious !