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No Equipment Needed Exercises – Top 5

09th May 2019

Summer is fast approaching which often means the ‘beach body’ regime is in progress! If you need an extra push, you’ve come to the right place – follow the instructions below for these five exercises all courtesy of Shape! Supported with video demonstrations by Rachael Blunsum our Hugh Baird Assistant Club Manager.

No equipment is needed, so these can all be carried out from the stretch areas in any of our Lifestyle gyms (or from home!)

Bridge Marches

Repetitions: 15 on each leg
 
  1. Lie faceup with knees bent and your feet flat on the floor, hands by your side.
  2. Raise your hips so your body forms a straight line from your shoulders to your knees, keeping glutes engaged the entire time.
  3. Keep your hips raised as you lift one knee to your chest, lower it back to the floor, and lift your other knee to your chest - continue to alternate legs.

Mountain Climbers

Repetitions: 15 on each leg

  1. Go into a full plank position with your arms straight, hands below your shoulders, and feet together.
  2. Lift your right foot off the floor and drive your right knee as close to your chest as possible.
  3. Return to the starting position and immediately repeat the movement with your left leg.
  4. Continue alternating at a quick, fluid pace until you’ve done 15 reps on each leg.

Slow Bicycles

Repetitions: 15 on each side

  1. Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your hands behind your head to support the neck.
  2. Lift your shoulders off the floor and hold them there throughout the entire exercise.
  3. Slowly lift and twist your chest to your right knee as you extend your left straight, hovering off mat. Return to centre and repeat to the other side.

Squat Jumps

Repetitions: 10

  1. Stand tall with your feet shoulder-width apart. Lower your body into a squat by pushing your hips back and bending your knees.
  2. Swing your arms back and explosively jump as high as you can, bringing your arms up overhead. When you land, immediately squat down and jump again.

Leg Raises

Repetitions: 15 on each leg

  1. Get down on your hands and knees with your palms flat on the ground and shoulder-width apart.
  2. Without allowing your back to rise, keep your core engaged as you bend your right knee and lift your leg up until your right thigh is parallel to the floor.
  3. Slowly lower back down to the starting position. That’s one rep completed!

Want MORE? Send your requests to socialmedia@lifestylefitness.co.uk or alternatively grab our free Day Pass to carry out these exercises in your local Lifestyle Fitness gym!