Sometimes busy schedules get in the way of going to the gym, but you don’t have to miss out on your exercise routine because of it! Working out at home is a perfectly suitable alternative, and you don’t have to have expensive home equipment to do it. Try these bodyweight exercises that require zero equipment.
Plank
Start in a tabletop position (hands directly underneath your shoulders, knees directly underneath your hips, and toes into the ground). Drop down to your elbows so they are directly underneath your shoulders. Step each leg back one at a time, keeping your toes down to the ground. From here, you want to push your hands into the ground and engage your core. Hold for 3 sets of 20-30 seconds, or longer if you want to challenge yourself. If you find the basic plank too easy, you can always try these variations!
Exercise of the Week – Plank
💥Exercise of the Week💥Plank Increase the strength of your core, improve balance, and tone the buttocks! ➡️3 sets – holding 20-30 seconds✅Use modification or progression if needed✅ Shoulders are in line with elbows⚠️NEVER HOLD YOUR BREATH❗️ Continue breathing through the 20-30 seconds ⚠️Avoid letting the stomach drop to the ground or letting the hip raise up toward the ceiling 👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Sunday, June 17, 2018
Dolphin Push-Ups
Start in a plank position. Bring your hips up toward the ceiling while rocking back with your shoulders, and then slowly return to the plank position. Don’t drop your buttocks too low to the ground when you come back down. Complete 3 sets of 10-15 reps. If you find these too easy, you can try these push-up variations!
Exercise of the Week – Dolphin Push-Ups
💥Exercise of the Week💥Dolphin Push-Ups💪Muscles Used: Pectorals, Deltoids, Triceps, Abdominals, and Serratus Anterior➡️3 sets of 10-15 reps✅Set up in plank position✅Rock body back while raising hips up to ceiling✅Slowly let hips back down to plank position⚠️Do not let hips lower than parallel to the ground⚠️Do not hold your breathFor more information on this exercise, stop into the personal training office!👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Saturday, December 29, 2018
Jump Squats
Set your feet about hip-width apart. Drop your hips back and bend at the knees. For the jump, power up through your legs and then softly land on the balls of your feet. Complete 3 sets of 6-8 reps.
Exercise of the Week – Jump Squat
💥Exercise of the Week💥Jump Squat💪Muscles Used: Glutes (minimus, medius, maximus), quadriceps (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris), gastrocnemius➡️ 3 sets of 6-8 reps ✅ Set foot position first (roughly hip-width apart) ✅ Push hips back and sit down ✅ Explosive takeoff ✅ Absorb impact by landing on balls of feet and soft knees⚠️ Don't let knees cave inward during propulsion or landing⚠️ Don’t forget that you have arms to help drive your body upward⚠️ Don't land on stiff kneesFor more information of this exercise, stop into the personal training office! 👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Sunday, August 19, 2018
Static Lunge
Step one foot back, making sure your hips, knees, and ankle are all in alignment. Drop your back knee to the floor to form a 90-degree angle with your front leg. Make sure your front knee doesn’t go over your big toe and that your upper body stays vertical.
Exercise of the Week – Static Lunge
💥Exercise of the Week💥Static Lunge💪Muscles Used: Glutes (minimus, medius, maximus), quadriceps (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris), gastrocnemius ➡️3 sets of 10-12 reps ✅Set foot position first (take a large step back) ✅Lower rear knee toward the ground, keeping front shin vertical✅Stop downward movement when both knees are at a 90 degree angle✅Use front leg to push yourself back to starting position⚠️Don't let feet turn inward during movement⚠️Don’t forget to keep your chest proud and neutral spine⚠️Don't jut forward or backward, descend by dropping hipsFor more information of this exercise, stop into the personal training office!👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Sunday, October 14, 2018
Mountain Climbers with Gliders
You can use paper plates as at-home gliders. Start by placing your feet on your gliders and get into a plank position. Pull one knee up to your chest, maintaining about an inch distance from the ground. Straighten that leg back out as you alternate to the other leg, repeating the process for 30 seconds. If you want a challenge, perform this exercise slowly.
Exercise of the Week – Mountain Climbers with Gliders
💥Exercise of the Week💥Mountain Climbers with Gliders💪Muscles Used: Deltoids, Biceps, Triceps, Chest, Obliques, Abdominals, Quads, and Hamstrings➡️3 sets of 30 seconds✅Set up in plank position✅Place toes on gliders✅Keep knees an inch from the ground⚠️Do not allow hips to go lower than parallel to the ground⚠️Do not hike hips up to ceiling when bringing knee inFor more information on this exercise, stop into the personal training office!👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Thursday, January 3, 2019
Step-Ups
Place one foot on a box or chair. Place all of your weight into that leg as you step up. Then slowly use your opposite leg to step down, but be sure to maintain control the whole way through.
Exercise of the Week – Step-Ups
💥Exercise of the Week💥Step-Ups💪Muscles Used: Quadriceps, Hamstrings, Glutes➡️3 sets of 12-15 reps per leg✅ Keep lead foot on box at all times✅ Keep weight on lead foot✅ Maintain straight back✅ Keep core engaged⚠️ Do not step down w/ lead foot⚠️ Don't push off of back foot⚠️ Don't round/arch backFor more information of this exercise, stop into the personal training office!👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Friday, October 19, 2018
Wall Sit
Start with your back against the wall. Walk your feet out and drop down like you would in a squat so your knees are at a 90-degree angle. Hold for 3 sets of 30 seconds, or longer if you want a challenge.
Exercise of the Week – Wall Sit
💥Exercise of the Week💥Wall Sit💪 Muscles Used: Glutes, Quadriceps, Hamstrings, and Adductor Muscles➡️3 sets of 30-60 seconds✅Set up back facing a sturdy wall✅Lean back against the wall and walk feet out✅Stop once knees make a 90-degree angle✅Brace core and engage legs to hold yourself in position⚠️Don't drop too low in your squat⚠️Don’t let feet slip out from underneath⚠️Don't lose stabilization in your core or use hands as helpFor more information on this exercise, stop into the personal training office! 👀Check in next week for another Exercise of the Week👀
Posted by Elite Sports Clubs on Friday, December 14, 2018