How would you like to get in amazing shape with absolutely no cost? The real question is who wouldn’t want to! It can be hard enough to motivate yourself to workout when you don’t feel like shelling out for a monthly gym membership. Even purchasing your own equipment, like free weights, medicine balls, kettlebells, DVDs, adds up quickly. But the good news is that you don’t have to spend money to look and feel your best. There are plenty of effective and challenging moves you can do that require NO equipment at all.
Perform this equipment-free workout circuit twice at least 3-4 days per week. If it becomes easier, increase the numbers of reps you are doing.
Get in a push up position on a mat. Perform one regular pushup Instead of doing continuous push ups, after you raise your body back up from the push up, move your body into a side plank position on the left side. As you are turning your body on its side, keep your right hand straight up in the air. Hold this position for 3 counts and then rotate back into the pushup. Repeat on the right side. Do two sets of 6-10 reps per side.
Note: In order to complete this exercise, you’ll need to do traditional push ups as opposed to push ups on your knees because of the rotation into the side plank. Don’t get discouraged if you can’t do many. Push ups are difficult and take some time to master, but you’ll soon notice the difference in your upper body strength.
Do 25 jumping jacks.
Stand with your feet hip-width apart. Keeping your torso upright and abs contracted, bend your knees and slowly squat down as if you were going to sit in a chair. Instead of slowly lifting yoursel up, like in a traditional squat, press your heels into the ground and jump back up, reaching straight up with your hands out-stretched.
Do 45 jumping jacks.
Lying on your stomach, position elbows directly beneath the shoulders, forearms on floor. Come up onto your toes and lift your body off the floor, creating a straight line from shoulder to knee. Pull your abs tight and anchor your shoulder blades. Hold for 30-60 seconds.
Do 25 jumping jacks.
Stand up straight and hold your arms straight out in front of you, at shoulder- or slightly below shoulder-height. Your arms should be perpendicular to your body. Jump, lifting one leg at a time, bringing your knee up to your hand. After your knee touches your hand, let it drop back down. Repeat, switching legs each time. Do 2 sets of 10-12 reps per side.
Do 30 jumping jacks.
Stand up straight with your hands by your side. Lift your right leg up, balancing on your left leg. Squat down using only your left leg. Go down as far as you can without pain, and then slowly return to the starting position. Do 10-12 reps on your left leg and then switch sides and repeat.
Finish your exercise by walking for at least 10 minutes to let your heart rate return to normal.