5 WORKOUTS WITHOUT THE GYM

by - 11:48 AM

As the holiday season came to an end, we are all aiming to get our waist size down and our chest and muscles up. But getting to the gym can be hard, especially with a busy schedule. What most people don’t know is that some of the best workouts can be done with just the weight of your body. If you can’t make it to the gym, try these workouts at home to start building that summer bod.


1. Burpees



Burpees are one of the best workouts for the full body because it uses your chest, arms, quads, hamstrings, glutes and abs all in a quick motion. Add a jump at the end will really burn those legs and build that butt.
How: “From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then, kick your feet back behind you, keeping your arms extended so you are in a raised plank position. The more adventurous can throw a press-up into the mix for increased difficulty.”

2. Body Weight Squats

This is a important part of every free body weight workouts as it requires balance and uses multiple muscle groups along your legs.
WORKOUTS WITHOUT THE GYM
How: “Stand with your feet shoulder-width apart. Begin the movement by flexing your knees, sitting back with your hips. Continue down to full depth if you’re able, and quickly reverse the motion until you return to the starting position.”

3. Lunges

Just like squats, lunges uses your whole lower body muscles while improving your balances and hip rotation. These are a must do when working on your legs.
WORKOUTS WITHOUT THE GYMHow: “Begin standing with your feet shoulder-width apart and hands on your hips. Step forward with one leg, flexing the knees. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your back foot, and repeat on the opposite leg.”

4. Tricep Dips

This exercise is great for your arms but really targets your triceps and your chest, two muscles that are usually worked out hand in hand.
How: “Position your hands shoulder-width apart on a secured bench or stable chair, and slide your bottom off the front of a bench with your legs out in front of you. Straighten your arms, keeping a little bend in the elbows to maintain tension in your triceps. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.”

5. Push Ups

Push ups works out your entire upper body while improving the strength of your core and really targeting your chest. Put your hands closer or farther to workout your inner and outer chest as well.
WORKOUTS WITHOUT THE GYM
How: “Get into a traditional pushup/plank position, hands shoulder width apart. Lower your body to the ground, keeping your core tight and elbows close. Once your chest touches the ground, pause, and then press back up to the starting position.”





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