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Working Out without Equipment

Now that people have had to work out at home without gym equipment, they are learning how to use their own body to gain strength and conditioning. Amanda Brabec, a personal trainer and fitness instructor, suggests no-equipment-required exercises that can be done in a small space. A workout developed by Jess Sims, National Academy of Sports Medicine-certified personal trainer and instructor, challenges the entire body without equipment. The full-body, dynamic workout includes strength, power, mobility and cardio. Here are some of the exercises. Squat: Stand with your feet about shoulder-width apart, toes slightly turned out. Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged, chest lifted and back flat. Push through your heels to stand back up to the starting position. Squeeze derriere at the top. Continue for 20 seconds.

Push-up: Start in a high plank position with palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you and core and glutes engaged. Bend knees and push derriere back toward your heels, and then explode to a high plank and immediately bend your elbows and bring your chest toward the ground to do a push-up. As you bend your elbows and lower toward the ground, elbows should be at about a 45-degree angle to your body. Push back up to high plank, maintaining a strong core and flat back. Continue for 45 seconds.

Plank: Plant hands directly under shoulders (slightly wider than shoulder width). Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too. Neutralize your neck and keep your head in line with your back. Continue for 20 seconds. Follow instructions carefully, stay hydrated and stay fit.