Six Exercises You Can Do Anywhere

Do you find it hard to get to the gym or travel.  It’s a great time of year to get out and enjoy the weather and a great time to jump in to some new exercises to help yourself prepare for the activities. No matter where you are, take these 6 exercises and enjoy sometime in the sun! If you are new to exercising and ready to get started contact us for your personal online trainer.

  1. Jumping Lunges

Benefits: Strengthen the glutes, hamstrings and quads.

Begin by getting into lunge position, where you place one leg in front of you, placing your foot so your knee forms a 90 degree angle. The other knee will be under your hip, supporting your weight, also straight and at a 90 degree bend.

To do a jumping lunge, jump, and bring both feet together, then switch the position you begin in. Be careful to keep your core straight (back in line with the leg behind), and do not forget to involve your abs to help you maintain great posture (shoulders and hips aligned with back upright).

Try jumping lunges for 30 second intervals, resting in between for about 30-60 seconds. As your strength improves, repeat, for multiple sets, and increase the length of your intervals over time.

  1. Dips

Benefits: To engage and strengthen the muscles of your chest, shoulders and arms.

Sit on the edge of a bench or chair and position your hands on both sides of your body. Place your hands on the edge of the bench seat, and keep your legs out straight and balance on your heels.  Dip yourself down using your arms, and press yourself back up again.  Repeat for 10 reps.  Be sure to keep your elbows close to your body for a full range of motion.

  1. Incline Push Ups

Benefits: strengthen the muscles of the chest, shoulders and arms.

These are great exercise that can be done against any vertical object, such as a tree, bench, playset, etc. Lean against the object with your hands on the bench, legs out straight and spine aligned (including your head!).  Perform a push up, bringing your chest to the object, such as a bench. Shoot for 10 reps with multiple sets.

 4. Squats and Single-Legged Squats

Benefits: Improves strength and cardiovascular fitness via the muscles of the thighs and glutes.

Bend the right knee by bringing the heel closer to the buttock (“heel-buttock” pose) and hold, then repeat with the other leg. To get the most from this exercise, carefully drop into a squat on one leg.

How long can you hold the pose?  Try for 1 minute if possible.  All squats are excellent strength-building exercises, and one-legged squats will really help increase your strength on both side and help create symmetry for strength and balance.

  1. Planks

Benefits: Engage and strengthen abdominal muscles and arms, in addition to working on balance and endurance by strengthening the core.

Get into position on all 4s.  Gently walk your arms forward, while putting the weight of your lower body onto your toes, while your forearms are holding up your upper body. Lift yourself and hold the post while keeping the shoulders, glutes, and heels tight and aligned.

Try to hold this position until your arms and abs are burning! Once you’ve mastered the standard plank, you can add challenges by lifting one foot or arm off the floor, bringing both feet together. Also try side arm planks as well on each side. This is a very popular yoga pose as well.

  1. The Static or Dead Hang

Benefits: To engage, tone, and strengthen your oblique’s, shoulders and arms.

This last exercise is extra, since it can be tricky to find the right equipment, but most parks do have a swing set or something similar you can use.

Grab an overhead bar while your legs free from the ground. Lift up your knees and to one side, and lower them together. Try lifting them to the opposite side, and release. This a great exercise to continue adding reps.

These are just some basic exercises that can be done no matter where you are. Now there is no excuse not to get some extra exercise with these easy movements.

 

Remember, train hard and eat well!