Quick, no Equipment Workout

Workin' Out

Lately I’ve been so short on time, that I’ve planned my workouts to be high rep and fast paced.

Yesterday’s was a total body, countdown routine that took me a total of 33 minutes.

This workout is great for any where, as it doesn’t require any equipment.

100 sumo squats
10 burpees
90 spidermans
10 burpees
80 bridges
10 burpees
70 in&out abs
10 burpees
60 curtsy lunges
10 burpees
50 supermans
10 burpees
40 dips
10 burpees
30 shoulder push ups
10 burpees
20 sit ups
10 burpees
10 plank punches
10 burpees

**during the bridges, squeeze your butt cheeks for a second or two before lowering and beginning next rep. This will increase the burn in the glutes.

**alternate legs during curtsy lunges

**sit ups not pictured

**during the plank punches, punch ten times with each arm, alternating sides.

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Sumo squats

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Spidermans

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Bridges

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In&out abs

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Curtsy lunges

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In&out abs

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Dips

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Supermans

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Shoulder push ups

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Plank push ups

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Shoulder push ups

 

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How to Use a Wall For a Workout

Workin' Out

Sometimes when you don’t have a gym with equipment handy, working out can become so…blah. So when you’re bored of the typical body weight exercises, and want to get in a total body workout, all you need is a little creativity.

And a wall.

**Note: To those who have husbands who would freak out if your feet are on the wall…ask them before doing this workout!** (My husband looked at me with those “Oh no! What do you think you’re doing putting your feet on our wall?!” eyes, and before he could say anything I explained that A) our house is a construction zone and NOTHING is clean, B) we still have to paint every wall in the house, and C) if wifey didn’t get her workout in no one benefits.)

I decided to throw in a little upper body, a little lower body, a little cardio, and a little core. In addition to the wall exercises, I also did jump rope intervals.

1 leg wall sit
1-Leg wall sits. You’d be surprised how much this forces your core into action as well. decline pushup
Decline push-ups- killer!
elevated bridges
Elevated bridges, be sure to squeeze those butt cheeks at extension. lunge squat
Lunge squatswall sitWall sit

Bridge kicks, and 3-tap crunches

If the decline push-ups are too challenging, flip around and angle your body so that your hands are on the wall. If Incline push-ups are too easy, try pushing yourself off the wall and making them explosive, plyometric style.

This workout wasn’t as structured as it could have been, I maxed myself on wall sits, as well as push-ups. Then with lunge squats and bridges I did 15 each leg, and a total of 20. For the 3-tap crunches I did 10 (1, 2, 3 =1) and the bridge kicks I did for a bout a minute each round.