Exercising at home without weights
If you have 15-20 mins to squeeze in some exercise, here are some workouts that are intense, but won’t take long.
The Plank (top left)
Hold your body resting on your elbows and toes aligned straight for 1 minute. Be sure to keep your lower back flat, your shoulders and butt down, and hold yourself up in a straight line.
Side Plank (2nd down left)
Lift your body onto your elbow and align the rest of your body straight. Make sure your elbow and shoulder are aligned straight. Hold for 1 minute, then repeat on the left side.
Push-ups are one of the best upper body exercises you can do; targeting your arms, shoulders, and chest, and core. Do 15-20 push-ups from your knees, or do 10-15 full body push-ups.
Squats (top right)
Stand with feet hip width apart or wider and lower yourself down so your knees are at a 90 degree angle with your ankles, stick your butt out and put your weight on your heals. Go as low as you can and hold for 3 counts then raise and repeat for 10-15 reps.
Lunges (bottom right)
Standing up, step one foot backward making sure that your front leg is bent with your knee at 90 degrees over your ankle, keeping your back straight. Return to starting position and repeat on the same leg for 10-15 reps, then repeat with your other leg.
Take your time doing these exercises and control your movements. Engage your core at all times keeping your stomach tight, your shoulders back, and your back straight.
Try to do two sets of these five exercises.
There, you’re done! Now, your butt, legs, back, and chest may be sore for the next day or two, but don’t be discouraged it means you’re getting stronger!
If you do these exercises twice a week, you will definitely notice a difference in a few weeks! Trust me, it’s worth it!!!!!
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