Looking for an easy workout? All you’ll need to transform your body is four exercises that can be performed anywhere. They are great for coming back after a long period of inactivity, or an injury.
Don’t think that since you can do these anywhere that they are not effective. These exercises are an integral part of a strong and balanced physique, so don’t skip out on them.
1. Leg Raises
While crunches seem to be the most popular ab workout, leg raises are much more beneficial. They not only target your upper abs, but your lower abs, and obliques.
Start this exercise by lying down on the ground. Raise your legs until they reach a 90-degree position. After a short pause, slowly lower your legs to the ground. The slower and more controlled your movements, the better.
Push-ups are the most popular body weight exercises because they are effective. They target your chest, triceps, and full body, while giving you a great cardio workout.
First, start with your hands shoulder-width apart. Make sure your back is straight while you lower yourself to the floor and back up to your starting position.
Regular push-ups are too easy for you? Try variations like clap push-ups, or weighted push-ups. Too hard for you? Place your hands on a higher object than feet to make push-ups easier.
If you’re looking for a more challenging exercise for your triceps and chest, try out dips. While these work best with a dip bar, you can do dips between any two sturdy surfaces.
Perform dips by raising your legs from the ground and by holding yourself up with your arms. Lower yourself to where your arms reach a 90-degree position. Press yourself back up to the starting position and repeat the process.
Try a different grip width to test your strength and target different muscles.
Find out the last exercise and sample workout on the next page…
4. Mountain Climbers
Mountain climbers burn a lot of calories, strengthen your core, and your upper body at the same time. Acclimate yourself before “going all out” on this exercise.
Start by positioning yourself in the same position in which you perform push-ups. But this time, you don’t need to lower yourself while using your arms.
Keep your arms in the same position and move your legs like you are climbing a steep hill. Focus on improving speed and how long you can perform this exercise.
2 Day Alternating Workout
Now that we have 4 of the most effective exercises you can perform anywhere, let’s take a look at this workout.
This workout utilizes the exercises above, along with a few other exercises.
What is an alternating workout?
You can complete this workout daily, as long as you alternate days:
- Sunday – Workout A
- Monday – Workout B
- Tuesday – Workout A
- Wednesday – OFF
- Thursday – Workout A
- Friday – Workout B
- Saturday – Workout A
Following the above, the next time you work out, you will want to do Workout B.
- Plank – 3 rounds of 10 seconds
- Push-Ups – 2 sets of 15 reps
- Body Weight Squats – 30 seconds
- Leg Raise – 60 seconds
- Dips – 2 sets of 10
- Mountain Climbers – 20 seconds
- Leg Raise – 2 sets of 20
- Push-Ups – 60 seconds
- Plank – As long as possible
- Practice good form. Simply going through the motions will not benefit you.
- Don’t get discouraged if you are unable to complete the prescribed sets and reps. Strive for progression.
- Strive for progression and push yourself to your limit.