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Posted by Meg

Top 5 equipment-free workout moves


Whether you’re traveling, or simply can’t make it to the gym, effective workouts are still very possible. Not only do bodyweight movements help you gain strength and lose weight, but they’re great solution to switch up your fitness routine, and ensure that you won’t have to wait for a squat rack or the Smith machine. Here are our top five equipment-free bodyweight movements.

1. Push Ups: Modified or full, keep an activated core and your elbows by your sides.  This helps protect your shoulders and activate more of your back. Play with tempo to add variety to this move; do 10 slow, then 10 fast.

2. Squat Jumps: Keeping your feet a bit wider than hip width and your knees tracking over your second toe, keep butt back and chest up, squat as low as your range of motion will allow you to maintain proper form.  Accelerate from the bottom of the squat, pushing through your heels, until your hips, knees and ankles are fully extended. Keep the weight in your heels throughout the whole movement. If you want to target more of your inner thighs, widen your feet so you are in a sumo squat and jump from that widened position.

3. L-sits: This is commonly done by hanging on a pull-up bar and raising your legs to 90 degrees, but can be modified by tucking your knees to your chest while you support your bodyweight between the seats of two chairs.  Be sure to activate your shoulders to maintain proper form. If that balancing core move is too advanced, try a V-sit by sitting with your legs in the air at a 45 degree and your arms extended overhead or in front of you. Hold this move for a count of ten. Rest, then repeat 3-5 times.

4. Plank Shoulder Taps: A dynamic version of the static plank hold, this movement simply requires you to shift your weight from one arm to another to tap the shoulder of the planted hand. If you’re having difficulty with your balance, perform this move from your knees.

5. Glute Bridges: Lay on your back with your feet hips width apart, knees bent.  Activate your glutes to raise your hips into full extension, then lower to starting position. This movement is common in athletic training to help train proper glute activation. If this move is too easy for you, try it with one leg in the air!

Play with combining these exercises to create a DIY circuit. Aim to warm-up for five minutes, then exercise for 15 minutes, and cool-down with a stretch! Done your workout? Perfect time for a smoothie.

The Goodie Squad