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

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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:

Legs and Abs Workout Routines

Day 5 of my weekly strength training exercise routine is ‘Legs and Abs’ day. Here are some strength training exercise routines that target various leg and core muscles while improving overall fitness.  I will be rotating the different workout routines each week.

Lean Legs Pyramid (squats, lunges, toe touches, wall sit, jumping jacks)

Work Out Routines

Butt wortouts ( Squats, bridge, Lunge, Donkey Kick, Pistol Squat)

Exercises

Sexy leg Workout (Calf raises, sumo squat, leg raises)

legworkout1

 

Over 40 Different Abs Exercises (Plank, bicycle crunch, crunches, russian twist)

40 Abs exercises

Lunge Hop and Kick Butts

Lunge Hop Butt Kicks

Chest, Shoulders and Triceps Workout Routines

Day 1 of my weekly strength training exercise routine is ‘Chest, Shoulder, and Triceps’ day. Here are some exercise strength training exercises that I will be rotating on those days. I will probably modify some such as the basic push up till i can build up to them.

Basic Push Up

Push ups

Triceps workout routine (Triceps Dips, One Arm Dumbbell Extension, Dumbbell Kickback, Overhead Triceps Dumbbell Extension)

Triceps workout routine

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Work Out Routines

The less work I have to do before I work out the more likely I am to actually go through with the work out. I love seeing those work out routine images all over the Internet because the provide an instant motivation to work out and make it easy with a pre-maid work out plan. I am posting a compilation of the work-out routines I have used. Some  are specific to body part such as legs, others are more cardio or strength training, but they provide a wide variety of work-out routines.

The Drop 10 Workout

Work out routine, crunches, jumping jacks, squats, push ups

The Sexy Leg Workout

Sexy leg workout routine, squats, calf raises

Lean Legs Pyramid

Work out routine