Alright … here’s a fun full-body workout you can perform pretty much anywhere with barely any equipment and using body weight. Perform the 5 exercises as a circuit and run through 4 times.
1. Spiderman walks – Start in a push-up position with abdominals engaged, and then reach one foot forwards. Next walk your hands diagonally away from that foot, and then bring the other foot forwards and walk the hands away from that. If you repeat this correctly you will Peter Parker your way across the floor in no time whilst working your hip, spine, shoulder and scapular stabilizers! 10 Metres
2. Overhead walking lunges – Hands in the air like you just don’t care! Now perform a walking lunge whilst maintaining your upright posture and being sure not to arch the lumbar spine. Too tough? Try arms out horizontally. Too easy? Try holding some dumbbells overhead. 10 each leg
3. Push ups – The tried and tested push up. Great for upper-body strength and stabilization. Too tough? Try them resting on your knees. Too easy? Try raising your legs onto a chair or table. 15 reps
4. Pull ups – This is the only exercise you will need a piece of equipment for. You will need a sturdy bar to hang from – either a store-bought doorway pull-up bar or nice overhead beam. Start with chin ups (palms facing towards you) and progress to pull ups (palms facing away from you). Pull yourself all the way up so your chest is touching the bar, and then lower yourself slowly. This is a fantastic back-strengthening exercise. Make sure you use your abdominals to stop the lumbar spine from arching. 10 reps
5. Good mornings – Start by standing up tall with hands next to head. Then bend at the hips, whilst maintaining a straight back, as low as you can without straining your hamstrings or flexing your back. Using hamstrings and glutes, extend yourself back up to standing straight. 15 reps
For a real challenge try this circuit with a weighted vest. Start light first, and increase the load as you progress. Make sure your form stays good when increasing the load.
I love to do many variations with burpees and mountain climbers. It doesn’t take money or memberships to stay fit. Staying fit is just staying active!