no equipment workout moves

4 Ways to Get a Full-Body Workout Without Equipment

No equipment needed, no excuses. That’s how it goes, right?

By: Noah Lehava

Let this serve you as motivation to get moving and get healthy. With these full-body toning exercises there are no excuses because, well, you don’t need anything to do them—just your own body weight and a space the circumference of a coffee table. Here are four of our favorite no-equipment exercises you can do practically anywhere.

 

“Drive your left knee to your chest; on the drop down, jab with your left fist. Then cross over your body with your right fist, twisting your torso, keeping your core engaged. When throwing a punch, be sure to clench the fist tight and drive from your shoulder. Always keep the core tight across your body, and repeat with the other hand. This should be done a minimum of 20 times for two to four sets,” says Angela Davis, SoulCycle spin master, pro Nike runner, and World Champion track star.

 

“Lay on your back with your hands by your sides. Pull your feet in towards your butt, making sure there is a distance of a foot between your butt and feet. Raise your hips off the ground, engaging your thighs, glutes, and core. Raise one leg as high as you can with your foot flexed, toes pointing back towards your body. Lower your hips to the ground, and then slowly bring back up,” says model Penny Lane.

 

“This is a one-legged squat that will help your legs, butt, and hips be their strongest and will teach you how to be stable and find balance.”

How it’s done:

“Extend your arms straight out in front of you. Plant one leg, and lift the other leg back, heel up and foot flexed. Bend the knee while you simultaneously bend at the hips forward; lower yourself straight down. Touch your raised knee to the ground, and then travel back, pushing into the ground with your planted foot.

“Do three sets of five reps on each leg,” says trainer Jennifer McConnell from Academy of Lions.

 

“Start in plank position on the hands and with your shoulders directly over the wrists. Step the left foot wide of the left hand, and thread the right foot through, opening the chest. Keep the right leg and foot close to the ground, and reach as far forward as you can to increase core engagement. Repeat on the other side,” says trainer Jill Payne.

 

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