No Equipment Home Workout
The Benefits of Exercise
1) Exercise alleviates feelings of stress, anxiety and depression by boosting chemicals in the brain like serotonin, norepinephrine that can reverse the detrimental effects of stress.
2) Exercise improves muscle strength in the lungs, heart, and whole body which lowers blood pressure and reduces risks diabetes, heart disease, and stroke.
3) Exercise enhances stamina by increasing the body’s ability to store energy molecules such as fats and carbohydrates within muscle and growing the red blood cell count to enhance oxygen transportation.
4) Exercise improves quantity and quality of sleep. People that practice hearty exerciser routines are almost twice as likely as non-exercisers to report “I had a good night’s sleep” every night or almost every night during the week according to National Sleep Foundation poll in 2013.
5) Exercise enhances cognition by stimulating memory and concentration as it increases serotonin in the brain that can lead to improved concentration and clarity.
Plank – Core
1) Begin by lying face down on the floor with a mat or towel.
2) Position your legs together and move your arms with 90 degree bent elbows beneath your shoulders.
3) Support your body with elbows, flex your trunk/core and push up elevate your upper body off the ground.
4) Stabilizing yourself with your forearms.
5) Low body remains on the ground with feet together or shoulder width apart for more stability.
6) For less intensity shins and knees can remain on the ground.
7) Do not allow your hips to drop down and hold the tension in your core for 30 seconds.
8) Slowly release back to the starting position and continue as much as you can without pain.
Pike Pushups – Shoulder Presses
1) From a face down position place your arms and feet in a push-up position.
2) Walks your feet towards your waist by pushing your glutes upwards creating a body triangle.
3) Now, keep your legs straight and arms close to your body, bend at the elbow lowering your shoulders towards the floor.
4) Allow your nose to come close to the ground before pushing upwards and away back into the starting position.
5) Do as many reps as you are comfortable for instance 1 set of 10 is recommended.
Bird Dog – Core, Glute, Deltoids.
1) Position yourself on all fours with knees underneath the hips and palms under the shoulders.
2) Engage your abs and keep your spine aligned, pulling the shoulder blades towards the hips.
3) Extend left leg until it is straight out and in line with your hips while simultaneously
4) Raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
5) Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Heel Touch – Abs
1) Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.
2) Fully extend your arms down the side of your body, palms facing in. This is the start position.
3) Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
3) Return to the starting position smooth motion, inhaling as you do so.
4) Repeat the movement, this time to your left side.
5) When you have completed the movement on both sides, you have done one repetition.
Wall Push Up – Chest and Biceps.
1) Standing facing a wall at arm’s length.
2) Extend your arms shoulder width to measure the correct distance.
3) Brace your core and place your hands against the wall.
4) Slowly lower your chest towards the wall.
5) Pause once your nose nearly touches the wall.
6) Push yourself back up to the starting position. Repeat 2 sets of 10 reps.
7) Increase intensity with forming a diamond shape with hands.
Wall butterfly reach squat – Quads and Shoulder
1) Stand tall against a wall with your head and back touching the wall.
2) Position your feet so that they are shoulder-width apart and a few inches away from the wall.
3) Rest your arms at your sides.
4) Bend your knees and lower into a squat position while raising your arms above your head.
5) Your thighs are parallel to the floor and hold the position.
6) Return to starting position by straightening your knees and standing tall again.
Water Bottle workout – Shoulder, Biceps and Triceps
1) Stand back straight and tight core, rest your arms to the sides hold identical filled water bottles.
2) Focus on biceps; slowly bring your arms to your chest.
3) Gradually increase intensity by raising arms above head.
4) After completing one set of 10 repetitions), reverse the direction, extend arms backwards.