no equipment

Anywhere, Anytime workout by Laura Scanlon

Hey guys,

Bodyweight workouts can be very effective. They challenge the cardiovascular system while still encouraging muscle strength development.

This workout is a winner when you have little time and with no equipment needed. I choose the beach after a run to do this workout but you can use the gym or the comfort of your own home.

The Workout:

What you need: space, a stopwatch, water, towel

7 exercises - 7 minutes - 15/30 seconds between exercises.

X3 Rounds = 21 minutes of work.

Exercise 1.

Curtsey Lunge : 1 minute

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

  • Make sure your front knee is aligned with your front ankle.

  • Return to standing, and switch sides to complete one rep.

  • REST 15/30 SECONDS

Exercise 2.

Burpee : 1 minute

  • Put your hands on the ground.

  • Jump your feet back to a push-up position. (Lower your knees, if needed.)

  • Do a push-up (advanced)

  • Jump your feet back to the starting position, and then jump with your hands in the air.

  • REST 15/30 SECONDS


Exercise 3.

Back Lunge Into High knee : 1 minute

  • Step your left leg back and bend both knees to lower your body into a lunge.

  • In one motion, press through your right heel to stand, raising your left knee in front of you to hip height.

  • Pause, then lower back to start.

  • REST 15/30 SECONDS

EXERCISE 4.

MOUNTAIN CLIMBERS: 1 minute

  • Start in a plank position with arms and legs long.

  • Beginning in a solid plank is the key to proper form and good results in the Mountain Climber.

  • Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.

  • Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.

  • alternate sides.

  • REST 15/30 SECONDS

Exercise 5.

JUMP CRISS CROSS SQUAT: 1 minute

  • Stand with feet a little wider than shoulder-width apart

  • Squat down.

  • As you come up out of the squat criss-cross your feet in the air.

  • Immediately spread your feet apart again to prepare for the next squat. This completes one rep.

  • REST 15/30 SECONDS

Exercise 6.

STRAIGHT ARM GLUTE BRIDGE: 1 minute

  • lift your hip and guide it forward until your body is in the horizontal.

  • hold the position for a few seconds with stretched out arms.

  • afterwards, bring the hip back down without touching the ground.

  • lift and lower the hip several times, hold the position a bit every time.

  • REST 15/30 SECONDS

Exercise 7.

PLANK HOLD : 1 Minute

  • Get into plank position by supporting your body weight on your hands and toes.

  • Hands should be placed directly under your shoulders.

  • Keep your abdominals contracted and your back straight, eyes ahead of you.

  • Hold this position