Fitness equipment and machines can be expensive and unnecessary for those who want a simple workout routine. Not only that, but fitness machines can also be very difficult to fit into a home and can take up a lot of space. But there’s good news! There are plenty of equipment-free workouts that are highly recommended by personal trainers that can still have you sweating! The exercises listed in this blog are recommended by celebrity trainer Gunnar Peterson for times you are on the run or somewhere with no access to fitness equipment (gq.com). Here are some easy and trainer-recommended home workouts that will get your heart pumping:
- Bodyweight Squats
Squats are one of the most muscle-engaging leg and glute workouts that are very popular in the fitness world today. For this exercise, start with your feet shoulder-width apart and slowly lower your body until your thighs are parallel to the floor. Then, slowly extend your legs to return to a standing position. If you have some equipment handy, you may use resistance bands or barbells to increase the resistance. However, you may also stand on your toes while squatting to increase difficulty.
Bodyweight squats are great for strengthening leg muscles, such as your quads, glutes, and hamstrings. Not only that, but it will also help strengthen your core! (shape.com)
This workout is a great way to strength and tone your arms while also working out your core and upper back muscles. To perform this workout, start in a plank position with your arms extended, hands shoulder-width apart, and your legs stretched out and on your toes. Your shoulders should be directly above your hands and your feet should be together behind you. Once you are in position, slowly lower your body to the floor. Keep your back and legs straight and tighten your core to tone abs.
Pushups are a great arm and core workout that can even be simplified. If the traditional pushup is too difficult, you may start on your knees and work up to a proper pushup. (healthline.com)
The superman exercise is a highly beneficial exercise that is a full body workout. For the superman exercise, start by lying on your stomach with your arms extended out in front of you and your legs straight. Then, slowly lift your arms and legs off the ground (hence the name “superman”!) until you feel your lower back muscles contracting. Hold this position for as long as you feel is needed then slowly lower your arms and legs back down.
Along with core, the superman will help strengthen your legs and glutes as well making for an excellent lower body workout! On top of that, the superman can also help prevent injury and prevent injury by strengthening your core.
Don’t forget to pair these exercises with Rubber-Cal’s comfortable rubber gym mats!