No Equipment? No Problem. (Bodyweight Exercises)

In a few weeks I’m travelling on vacation and i have been lost without to do with my new-found fitness motivation. I skip a few days of workout and completely lose all my motivation. Bringing a set of dumbbells does sound like a good idea so i have been researching body weight exercises and coming up with a travel routine to keep myself on track. I’m hoping we will do enough sightseeing that extra cardio will not be necessary.

Lunges:

No-Equipment lunges

Hip crossover:

No equipment hip-crossover V-up:

No equipment v-up abs Elbow Plank:

No Equipment Elbow Plank Mountain climbers:No Equipment Mountain Climber Reverse Crunch:No equipment reverse crunchWall sit:

No equipment wall squatDaily Workout:

Jumping jacks, squats, push ups, mountain climbers, cross crunches, high knees, knee pull ins, chair dips, leg raises.
the daily workout no equipment

Overall workout:

Side bridge, wraparound ankle touch, double step push up, push up bird day, windshield wiper, row.

no equipment workout

12 Move Exercise Routine:

Jumping jacks, wall sit, push up, crunch, step up, squat, triceps dips, plank, high knee running, lunge, push up and rotation, side plank.

No equipment full workout

30 Minute, No Gym BodyWeight Workout:

Tuck jump, push up, squat, mountain climber, triceps dip, glute bridge, jump plank, superman.

30min no gym workout

4 Moves Anywhere Workout:

Forward lunge, squat jump, push up, and bend and thrust.

anywhere workout

How to start Yoga?

In order to improve my balance and flexibility i decided to add yoga to my daily workout routine. Thought I would share some of the information i found while researching the topic.

Benefits of yoga:

Yoga benefits

 

Types of yoga:

This pdf by health central illustrates the different types of yoga and their benefits.

Yoga_for_starter_Infographic

Vigorous and hot yoga are the best for weight loss.

Meditation:

benefits of meditation

meditate right now

Yoga poses and sequences:

  • Make sure you warm up your muscles before starting, stretching ‘cold’ muscles can cause injury
  • Hydrate especially of you are doing hot yoga
  • Eat a snack or a meal 1 hour before you start, but make sure you are not full while practicing
  • Be aware of how it feels and if some moves are too painful

yoga sequence

yoga strike a pose yoga poses yoga sun salutations good morning yoga sequence

Poses for runners:

yoga poses for runners

What I look like doing yoga right now:

first time doing yoga

How i will hopefully look some day:

yoga pose

Resources:

Workout Gear (Wishlist)

I have been all over tumblr the last few days (follow me ūüôā ) and i have seen a lot of cute workout clothes, shoes, accessories, and tools. I have perfectly nice clothes and shoes right now, but a girls can always add to her shopping list, right? ūüėõ Fun neon colors are all over the place from shirt to shoes to dumbbells and yoga mats! I think treating myself to one thing at fitness/ weight loss milestones might be a great motivation. It will surely feel great to work for them. A few things on my wish list:

love pink workout outfitHandanapink yoga matfitbit

yoga gearpink workout geargaiam yoga mat dumbells

pretty in pink workout outfit

nike pro workout outfit

nike workout outfit

pink workout outfit

nike free runsgrey and pink workout outfitworkout shirtWorkout outfitsWorkout outfit

nike colored shoesyoga matsNike workout shoes

I tried finding the different pieces online. Feel free to mention any i missed, i didn’t recognize some of the brands.

How to Exercise Illustrations

I usually forget what a an exercise’s name refers to or how to do the exercise properly. How-to images make it a lot it easier to follow the exercise over written instructions that i have a hard time imagining.
 

Reverse Plank:

Exercises

Butt exercises (Squats, Bridge, Lunge, Donkey Kick, and Pistol Squat):

Squats, Bridge, Lunge, Donkey Kick, and Pistol Squat

Random Thoughts on The Treadmill

Courtesy of Jazmincat

Courtesy of Jazmincat

I have been working out a lot more¬†recently as part of my¬†Good Habits Challenge¬†and 2013 fitness goals. I usually follow along to a work-out video or follow the instructions on an app, but some days i’m really just not feeling it at all. On those days i make my way to the treadmill. It is one of the most boring exercise machines, but sometimes that is exactly what i need. It frees my mind to¬†contemplate life¬†. On one side of my¬†treadmill there is a¬†cup-holder and on the other side there is a bigger oddly shaped compartment that i never figured out what it was supposed to¬†accommodate.¬†¬†I never discovered its real purpose, but ¬†i found something that fits perfectly. My new ipad mini fits the¬†mysterious compartment so well you would think it was made for it – it wasn’t, the treadmill is years old.¬†¬†I like to watch movies while i’m walking on the treadmill. Most of the shows i watch i mentioned in my top tv shows post plus a few more recent ones. TV shows are a great distraction, by the end of the episode i enjoyed some tv and had a workout.

MyFitnessPal

I just created a MyFitnessPal account. It was highly recommended to me for a while and i finally decided to give it a try. I have been using SparkPeople on and off for year, it is time for a change.

My username: ForeverAsleep (Feel free to add me!)

Suggested goals based on current weight were to:

  • Consume a 1380 net calories (calories consumed – calories burned) par day
  • Carbs (190 g), Fat ( 46 g), and Protein (52 g)
  • Burn 1240 calories per week

I might post my progress on the goals a few times a month.

I downloaded¬†their app, but haven’t really used it yet.

Initial thoughts:

  • I¬†tried tracking my food for the day and it was very easy. They have a very large database that i thought was pretty accurate. As you add food it shows you how well you doing in relation to your goals for the day.
  • I like that you can track water consumption since that is major issue for me.
  • Tracking my exercise for the day was easy as well. I can track both cardio and strength exercises.