We’ve all been there. For whatever reason, you can’t get to the gym or meet up with your trainer, but you’re actually committed, you have the time, and you absolutely don’t want to skip your workout! Guess what? You don’t have to.

If we’ve learned anything since the Great Not-so-Great Quarantine of 2020, it’s that people can do just about anything, anywhere. Run a Fortune 500 company from a home office in sweats? Check. Attend a Billie Eilish concert while simultaneously cooking dinner? That was cool. Log 300 miles on a bike in your air-conditioned living room? Done.

Whether you’re stuck at home, in a hotel room, in traffic, in an airport lounge (you get it), we’ve done the heavy lifting for you and created the ultimate, total-body workout circuit you can do just about anywhere with little space and zero equipment. Oh, and psst, shoes are optional. 

Here are 10 simple, equipment-free workouts you can do anywhere!

*Beginners – do four sets of 10. More advanced athletes – do five sets of 20.

1. Body Squats

Stand with your hands behind your head, elbows out, and with your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor. Pause for a second before pushing yourself back up to the starting position. Repeat.

2. Walking Lunges

Start standing straight with your feet hip-width apart. Take a big step forward with your left foot, lowering into a lunge position where both knees are bent at 90°, and your front thigh is parallel to the floor. Next, push off with your back (right) foot, bring it forward and step straight into another lunge. Make sure you keep your torso upright and your core engaged as you move.

3. Calf Raises

Stand tall with your feet hip-width apart, toes and knees pointed forward. Slowly rise up onto the balls of your feet into a tip-toe position. Hold the position for 2 seconds. Lower down with control. Repeat.

4. Full Sit-ups

Lie on the floor with your hands behind your head, elbows out, and your knees bent with your feet flat on the floor. Engage your core and lift your upper body at your waist, so your chest touches your knees. Return to the starting position and repeat.

5. Push-ups 

Begin in a plank position with your arms straight. Slowly bend your elbows and lower your chest towards the floor. Press upwards back to plank position. Repeat.

For a modified push-up, use a tall box or another elevated surface. Start by placing your hands shoulder-width apart on the box or elevated surface. Engage your core so that your body forms a straight line from head to toe and keep your legs together. Slowly bend your elbows and lower your chest to the box. Press upwards back to the starting position. Repeat.

6. Squat Jumps

Start standing with feet hip-distance apart and lower into a squat position by bending your knees. Keep your spine straight, chest lifted, and knees behind toes. Keep your arms out in front of your chest for balance. Then, jump straight up and swing your arms over your head. Return to the squat position. Repeat.

7. High Knees

Stand with your feet hip-width apart. Lift your left knee to your chest. Next, switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Do this for 10-20 seconds, then rest 30 seconds. 

8. Hamstring Stretch

Stand and cross your right foot in front of your left. Slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold this position for 15 to 30 seconds. Relax. Repeat for the other side by crossing your left foot in front of your right. Do this stretch for 5 minutes, total time.

9. Arm Circles

Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps. Reverse the direction of the circles every 10 seconds.

10. Leg Raises

Lie on your back, legs straight and together. Make sure your head and shoulders are relaxed and place your hands under your tailbone. Pressing your lower back into the floor, slowly raise both legs straight into the air. Slowly lower your legs back down until they’re just above the floor. Repeat.

Ready to take your PHITness to the next level?

Now more than ever, social relationships are EXTREMELY important as depression diagnoses are rising! Grab a partner and stick to your purpose. Ask about our one-on-one or small group personal training packages. 

Click here to get started: https://jphitness.com/personal-training.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.