Work up a serious sweat using your own bodyweight with this do-anywhere series.
The holiday season presents plenty of obstacles to overcome — including inclement weather that may keep you stuck in the house or vacations that leave you with no gym access. Don’t let this stop you from staying fit.
Whether you’re stuck at home, at the airport, in a hotel room or laying poolside on a family getaway, you don’t need any equipment to accomplish a solid training session.
Here are nine exercises that when performed in a circuit, they create a challenging — and rewarding — 30- to 45-minute workout. Depending on your fitness level and goals, you can perform this workout in a superset style (back-to-back with little to no rest).
Start on the ground with your feet flat on the floor and your knees bent with your arms at your sides. Push your hips up to the sky, keeping your core tight without arching your back and come back down to the ground. Extra credit: Squeeze and hold at the top for two seconds. Repeat 10 to 12 times.
Squat With a Hold
Stand with your feet shoulder-width apart, your chest elevated and your core tight. Drop your hips down and back into a seated position. Hold five to 10 seconds and then return to the start position. Repeat 10 to 12 times.
Reverse Lunge With Knee-Up
Start with your feet together and bring one leg back into a lunge position. Maintain 90-degree angles with both legs. Keep your chest elevated. Then return to the starting position and bring that same-side knee up. Repeat on the same leg 10 to 12 times and then switch legs.
Push-Up With One Leg Extended
Start in a plank position with your hands shoulder-width apart. Center one foot and lift the other leg up, keeping it straight. Move into a push-up, bending at the elbows and coming down 90 degrees, keeping your core tight and your extended leg straight. Perform 10 to 12 times and then repeat holding the opposite leg up.
Sit in a chair or on the edge of a table with your hands on either side of your body. Slide your hips slightly off and away. Dip down, bending your elbows as far as comfortable, keeping your chest elevated, and then push back up to the starting position. Repeat 10 to 12 times.
Start in a plank position with your hands and feet shoulder-width apart. Bring your body down onto your elbows, still maintaining that tight core and plank position. Then push back up into a plank on your hands. Make sure to switch sides each time you come down and up from each plank position. Perform for 20 to 30 seconds.
Start in a plank position with your hands shoulder-width apart and feet together. Hop your feet out, keeping the plank position intact, and hop your feet back together. Perform for 20 to 30 seconds.
Start in a plank position with your hands and feet shoulder-width apart. Bring one knee up to your chest, then switch the other knee up to your chest, adding a hop in between. Perform for 20 to 30 seconds.
Lie on the ground with your legs straight. Bring one leg up at a time, alternating back and forth. Don’t bring your legs up too far. Keep them close to the ground. Make sure you don’t arch your back. Lift each leg 10 to 12 times. Alternatively, you can perform a 6-inch hold, holding your legs 6 inches off the ground for 20 seconds.
You can stay on track this winter season by using your best resource: your body. Practice this circuit first thing in the morning so you can avoid excuses and enjoy the rest of your day with family! Bonus: Get your loved ones involved to make it that much more fun!