5 Exercises you can do anywhere, anytime. All you need is your body!

SQUATS: They are the best lower body exercise you can do! They are multi-joint & functional, and they target your biggest muscles: Quads, Hamstrings, Glutes, Calves. They’re great for fat burning. Start by simply standing with feet a little more than shoulder width apart, toes straight. Squat down, pushing your butt out behind you, until you reach the desired depth (best way to visualize - “hovering over a toilet”)…go as far as you can, depending on your level. Come up pushing through your heels and then extend your legs until your knees are straight again. Beginner: start with a chair squat (place the chair behind you and try to touch the chair with your glutes). Intermediate: remove the chair; try to go as far down as you can (at least 90). Advanced: go as low as you can. 

Push-ups: I know what you’re thinking. REALLY! Trust me! They are great for your upper body.  They work your chest, shoulders, triceps, back, and abs. The more you do them, the easier they get, just like everything else.

Start on the floor (mat) face down, hands directly under shoulders. Get up on your knees or toes; hold your body tight and in a straight line from your head to your toes. Do not sag your belly or head or stick your butt up in the air. Slowly bend your arms (elbows) until they are at a 90 degree angle and then push yourself back up. Beginners start with wall push ups; intermediate knees; advanced toes.

Jumping Jacks: For a cardio burst! Works all muscles. Start with legs together and arms at your side. Jump legs out and arms up over head, then return to start position. Beginners, intermediate, and advanced – same exercise, more reps if you want to advance to a higher level.  If you want to change it up, you can slow it down with a jump squat – when you jump out, squat before returning to standing.  
                                                      

Lunges: Again, great for working out all the major muscles of your lower body. You can do lots of fun things with these! Start in a split-stance, bend knees and lower your body, keeping your front knee at a 90  degree angle and weight on both feet.  Come up slowly; don’t lock your knees at the top. Variations: pulse to stay low, front lunge adding movement, reverse, and side. Advanced: keep leg up; don’t place back on floor.

Planks: This isolation move works your abs, back and legs and as an added bonus it reaches your internal abdominal muscles. Start by lying down on the floor (mat), elbows resting next to chest. Push your body up like a push-up, resting on your hands or elbows. Keep a nice straight line and contract your abs, no sagging. Beginners can start on the knees, intermediate on toes and hands or elbows, advanced lift 1 leg.

 

Put it all together – a quick 20-minute workout on the go! 

Warm-up

Squats 10 reps

Pushups 10 reps

Jumping jacks 20 reps

Lunges 10 reps each leg

Plank hold 30 seconds

Rest 30 seconds

Repeat 2 times

Stretch