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The equipment-free workout your body will love

by Josh Wakerman on Sunday 24 June 2018

 

We all lead busy lives and sometimes you just can’t make that gym class. Or perhaps you’re on holiday, thousands of kilometres from your gym, and just feel like a good ol’ fashion workout. Fear not! We’re here to offer a workout you can do absolutely anywhere.

‘Anywhere’ you say? 

Yes, because this workout requires no equipment whatsoever!

So let’s get into it.

The 6-move workout

After a quick stretch and warm-up (no, not that quick), you have permission to get stuck into the main course. Do 2 sets of the following moves, no resting allowed.

•             Push-ups — 10 reps
We’re assuming you know what a push-up is. Just make sure you start up top with your hands flat on the floor and shoulder-width apart.

•             Tricep Dips — 10 reps
Yes, you can do dips without a bench. Simply sit on the floor and place your palms on the ground behind you, finger facing toward your feet. Now, push up straightening your arms (remembering to not to fully lock out your elbows) and lifting your upper legs and bottom off the ground.



•             Twisted Sit-ups — 10 reps
Just like a regular sit-up but touching your right elbow to your left knee at the top. Lower yourself back down and do the alternate side. Just remember to keep your head a neutral position. Easy.

•             Wall Sits — 30 seconds
Stand with your back against the wall and your feet together. Then, lower yourself until your thighs are parallel to the floor and your knee joint is at a 90 degree angle. 

•             Squat Jumps — 15 reps
Here your feet need to be hip-width apart. Sitting into your heels start that jump making sure you land softly each time, don’t forget to use the movement of your arms for extra propulsion in the jump and to soften the landing.

•             Single-Leg Calf Raises — 15 reps
Keeping your core tight, raise one knee to hip-level, with the other foot go up onto the ball of your foot, and then lower back down to the floor. Now do the other leg.



The 3-move Finish

Do 1 set of these cardio and core exercises without rest.

•             Mountain climbers — 30 seconds
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping your hands on the ground and core tight, alternate the legs in one fluid motion

•             Burpees — 30 seconds
Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible, with torso straight and arms either by your side or reaching above your head, before squatting and moving back into the push-up position. Repeat.

•             Plank — 30 seconds
Keep your feet shoulder-width apart and your wrists directly underneath your shoulders. Keep your core, butt, and quads tight, avoid arching your back and make sure your neck is in a neutral position by looking at the floor in line with your hands.

See? No equipment = No worries. Get to it now with this workout that’s sure to yield results.


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