NO GYM? NO WORRIES!

outdoor SPRING WORKOUT- no equipment needed!

SPRING IS HERE IN OHIO. After a cold winter, you are most likely wanting to get outside as much as possible right? Well, here is a  list “no equipment needed” exercises that can be completed anywhere, anytime and with anyone! No more excuses!

I have simply generated a list of my favourite exercises that don’t require anything extra such as weights or heavy gym equipment, although some may need a park bench or sturdy chair! Please do not consider this a workout plan in that you need to follow this list from top to bottom and complete each and every single one! NO- you will end up hating exercise and think that I’m a crazy slave driver 🙂 Perhaps choose 2-3 exercises from each group and complete a circuit of these- repeating it twice, or three times depending on how much time you have & abilities.

EXAMPLE ROUTINE: (1 minute on, 20 seconds off)
1. Super Mans
2. Lunges
3. Tricep Dips
4. Squats
5. Bench Push Ups
6. Step Ups
7. Crunches

Repeat x2

 I am hoping to film myself completing each of these exercises over the next few days/weeks so you can see how they are to be performed. However, in the meantime- I hope my explanations help, or perhaps try googling videos of each for extra help!

Please do not hesitate to contact me via the contact page should you need any help or guidance. For those feeling extra motivated, please take a video or pic of you completing these exercises and tag me in them on Instagram. #simonemckennateam
You just never know who you will inspire to get started on their fitness journey!

I hope you can enjoy these exercises no matter where you are in the world- inside or outside, sun or snow, north or south, and I look forward to hearing your feedback.

Get to it!

UPPER BODY:
Pushups
– Start with hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body.)

Plank
– Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds.
Plank-to-push up
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Superman
–  Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. (Cape optional!)

Tricep Dips
– Take a seat on a step or bench. Sit with knees slightly bent and as far away from the body as you can (without arching back), grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.

LOWER BODY:
Mountain Climbers
– Starting in a plank like position, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. It is like a running action, but you are resting on your palms.

Tuck Jumps
– Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent- keep going!

Burpees
– Start 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 before squatting and moving back into the push-up portion of the show.

Lunges
– Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

Walking Lunge & Kick
– Start by doing a normal lunge. Instead of bringing the leg back to the starting position, place your weight in the front leg and raise the back leg off the floor, while lifting the arms overhead. The raised leg should be as straight as possible. You should feel it in the booty!

Squats
– Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. For an extra challenge- try jump squats by completing a squat and then jumping as high as you can!
Step Ups
– This may be self-explanatory, but just in case—find a step or park bench, and place the right foot on the elevated surface. Step up and down, alternative which leg steps up.

Calf Raises
– From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down.
Donkey Kicks
– Start on all fours. Tighten the core and lift one leg into the air, with bent knee. Push this leg up towards sky with a flat foot. Repeat 20 times on one leg before changing over.

ABS:
Russian Twist
– Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. The slower the twist, the deeper the burn.

Bicycle
– Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides, like you are pedalling.

Crunches
– Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

 

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