Spring is here and your excuses aren't welcome here. No matter how hot or cold, tired or sleepy you are, the following exercises will get you going without the gym or it's equipment.
See how many rounds you can complete. Set that time and ready, set, go! Repeat each exercise three times and give it all you've got.
Adriana Cesar is the founder of online magazine The Urban Athletica, a fit model and fitness enthusiast who is a seven time fitness competitor. Keep up with Adriana on Facebook, Twitter, and Instagram.
No. 1 - Right Leg Side Lunge
Stand with your feet a few inches apart. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced. Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
Step 1: Keeping your left leg straight, step out to the side with your right leg and bend at your right knee.
Step 2: Push off the right leg to return to start position.
Step 3: Repeat on the left leg.
No. 2 - Left Leg Side Lunge
Repeat with left leg.
No. 3 - Squats
Stand with your feet shoulder width apart. Sit back, and down as if you are lowering yourself into a chair. You can extend your arms out or make a fist with one hand and cup your other hand over it in front of you to help you keep your balance. Keep your chest upright – don’t bend forward. Push your hips backwards, pressing your weight back into your heels as you lower yourself. Make sure your knees stay behind your toes. Lower yourself as far as you can - try to get your butt parallel to your knees. If you can’t get that low, just go as low as you can manage. Keeping your weight in your heels, push your body back to the starting position.
No. 4 - Burpees
No not your Slurpee fix, a Burpee! – Begin on a low squatted position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Then, jump straight up into the air extending your arms vertically to the sky, and repeat.
No. 5 - Side-Planks
Count: Hold for 30 seconds.
Lie on your right side with your legs straight supporting your weight on your toes and your forearms. Then prop yourself up with your right arm so your body forms a diagonal line. Rest your left hand (or arm) on your hip/side. Contract/keep your abs tight your abs and hold for 60 seconds. If you can't make it to 60 seconds hold for 45-60 second & alternate sides and rest for 5 seconds. To increase difficulty, raise a leg.
No. 6 - Side-Planks
Count: Hold for 30 seconds.
Repeat with left side.
No. 8 - Push-Ups
Come into plank position with your arms and legs straight, shoulders above the wrists. 2. Bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. And don’t forget to breathe, exhale when you lower down and inhale when you go back up; straighten the arms. (If this is too difficult, do this exercise with your both or one knees on the floor.)
No. 8 - Mountain Climbers
Assume a push-up/plank position with your arms completely straight. Position your hands slightly wider than your shoulders. Your body should form a straight line from your head to your ankles. 2. Lift your foot off the floor and raise your knee as close to your chest as you can without allowing your lower back to round. Reverse the movement back to the starting position and repeat with your other leg. Alternate back and forth as quickly as you can. (like your running for your life! or "climbing" up a mountain) do it for 30-60 seconds
No. 9 - Jump Squats
Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight bend your knees and sit your hips back, reaching the arms straight overhead. Immediately push off and jump as high as you can, throwing your arms up overhead to help gain momentum. Land as softly as possible keeping knees slightly bent to protect your joints yo! And that is one rep!
No. 10 - Sit-Ups
No gym needed no equipment get pushing! Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.