No Equipment? No Problem! Workouts @ Home

So do you ever look outside and think – wow, it is so gross I don’t want to drive in that weather. Oh wait, probably not because not everyone lives in a place like Minnesota where is snows in March (and part of April). Well lucky for you, I DO! And I come well prepared with workouts to do at home or without equipment if you want to get a good sweat on without going anywhere.

Things you should probably find to use though –

Music…. music is a motivator and although it is optional, it makes what is going to happen to you much more enjoyable.

Timer – you will actually definitely need this.

Water!

And that is it!!! You’ll be ready to go!

So the first workout (of hopefully many) I am going to share with you is a tabata + core routine. Tabata is a form of high intensity interval training, typically consists of 8 different exercises, 20 seconds on, 10 seconds of rest, 8 times – for all 8 exercises. The 20 seconds are supposed to be max exertion! While we aren’t all trained to sustain max exertion over an extended period of time, it is a goal to work towards! By the end of each tabata round you should need a break to breath and gather yourself.

So 20 seconds on –  10 seconds off8x – of each of the following exercises, leaving a minute break in between to catch your breath!

  1. High Knees (you can challenge yourself and make these tuck jumps as well or alternate with butt kicks – just getting that heart pumping)
  2. Burpees!!!! The beloved burpee, a bootcamp is never complete without burpees.
  3. Pushups – I prefer walking push-ups alternating with diamond/tricep pushups so you can challenge your core. Walking one hand out to the side, the next hand follows – pushup – and then walking the hands back to the beginning position – pushup. Tricep pushups just mean your elbows are going straight back, tight to your body. Options – DROP TO YOUR KNEES. I know pushups are my kryptonite so find an option that works for you but is still challenging – that could be regular pushups, or adding a clap, whatever makes you work!
  4. Mountain Climbers alternating with Plank Jacks. Make sure you keep that booty out of the air!
  5. Skater jump lunges!
  6. Plank Shoulder Taps alternating with Plank Feet Tap-outs. So starting a strong plank and crossing up and tapping your shoulder and then strong plank, tapping your feet in and out!
  7. Jump Squats! Option – always taking out the jump, or making it jump lunges or alternating lunges. Again, whatever challenges you!
  8. X-jumps or whatever you can get to get your heart rate up one more time! Jumping rope, sprinting, star-jumping. GIMME SOMETHING!

Oh you’re not quite done yet – grab a spot on the floor and let us do a quick core conditioning blast!

1 minute plank hold

10 v-ups

20 leg drops

30 russian twists

40 in and outs

50 bicycles

1 minute plank hold

50 bicycles

40 in and outs

30 russian twists

20 leg drops

10 v-ups

1 minute plank hold

And now you’re done!!! Phew!! That was a great use of an hour, getting a full body, no equipment sweat in! Now stretch, refuel, rehydrate, and you’ll be ready to go 🙂

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