Challenging Workout – No Equipment Required

chaturanga dandasana four-limbed staff poseEven if you don’t have any equipment – weights, medicine ball, resistance bands, etc. –  at home or while you’re on travel, you can still challenge yourself with the following circuit workout.  Move quickly from one exercise to the next, with no rest between.

Start with a warm-up, running in place for two-three minutes. To get the heart rate up make sure you get your knees up high and pump those arms. Next, do jumping jacks for another two-three minutes.

Move on to Burpees – From a standing position, bend down with your hands on the floor and quickly kick your legs back, so you’re in a push-up position. Do one push-up, then quickly bring your legs back in and stand up. Repeat for 10 reps. Do this exercise at a quick pace to keep the heart rate up. To make it more challenging when you stand back up jump in the air with your arms reaching toward the ceiling.

Single Leg Squat – Balance on left leg with foot slightly off the floor. Squat down and touch the floor with hands. Stand back up and repeat 10 reps. Keep left foot off the floor at all times. Then switch legs, 10 more reps.

Spiderman – Get down on the floor in push-up position, but elbows are on the floor, not your hands. Bring right leg up (bent position) close to your right elbow. Return leg to starting position. Alternate with left leg. Repeat 20 times.

Walkouts-Walkins –  bend down with hands on the floor. Walk your hands out in front of you until you are in a push-up position. Walk your hands back in until they are at your feet. Stand up in starting position. Keep your legs straight throughout the exercise. Repeat 10-15 times.

Standing Elbow twist – Place hands on the side of your head. Right knee comes up, body twist;  touch elbow to knee. Go back to starting position. 20 reps on one side, then switch to left knee, left elbow. 20 more reps.

Plank Twist – Get down on the floor in push-up position. Balance on right arm as you turn your body, stacking your feet on top of each other. Raise left arm in the air. Return to pushup position, repeat 10 times. Then switch to left side. 10 reps. If this is too difficult, balance on your elbow.

Dips – Get a chair and sit down. Slide your butt off the chair where only your hands remain on  front of the chair. Feet are straight out in front of you. Dip down, bending your elbows. Go as low as you can, then push your body up, straightening your arms. Repeat 10-15 times. If this is too difficult, bend both your knees or keep one leg straight and bend one knee. However, to challenge yourself, keep one leg on the floor, lift the other leg and alternate.

Hip/Hop Jump – Put a book on the floor. Stand on one side of the book and jump over the book, back and forth, for one minute. Make sure you jump with both feet together. Land lightly on your feet on each jump. If you have knee trouble you can skip across the book.

Rest two minutes, then repeat the whole workout. You can work up to this as a fitness goal.

Jillian Bullock is the CEO and President of “Jillian Bullock Enterprises, LLC”


About The Author: Jillian Bullock is a fitness and wellness expert, health advocate, motivational speaker, certified personal trainer, kickboxing instructor, group fitness instructor, and professional life coach. With over 30 years in the fitness business, Jillian, who is a former competitive martial artist, holds a black belt in Tae Kwon Do and Wing Chun. She currently trains in boxing and Muay Thai. Jillian is the creator of Fighting Spirit Warriors, a fitness for self-defense program for girls and women, ages 10-70.

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