The Equipment-Free Full Body Workout – The Workout Girl

The Equipment-Free Full Body Workout

Who needs those fancy TRX machines to get toned?  I sure don’t.  In fact, I don’t need any gym equipment at all.  I don’t need a gym, period.  This workout is designed to use your own body as resistance to tone you from head to toe.  Now you literally have no excuse to avoid doing a workout today!

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-nada! just you!

Circuit 1 – Do 3x through.

A) The “OMG I’m Going to Die” – Start by standing up.  Bend over and put your hands on the ground in front of your feet.  Keep your hands planted and jump both of your feet behind you so that you are in a position like you are going to do a push up.  Do 1 push up, and then stand up and jump up, reaching towards the ceiling with both arms.  Repeat x 15.

B)  The “Innie Or An Outtie’” – Begin in a position as if you are going to do a push up. Holding this position, move your left hand farther to the left, and your right hand farther to the right. Then, bring your left hand back to starting position, followed by your right.  Repeat 15x.

C)  The “Lunge-A-Thon” –  Do 15 lunges across the room. Feel the burn!

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Girly Push Up” –  Do 15 push ups, except put have your knees on your mat the entire time.  (Pssst…these make the push ups easier! You’re welcome…)

E) The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

F) The “Ski Bunny From Hell” – Stand up straight with your feet together.  Jump to the right.  Squat down as you land.  Try to keep your chest and ass out as far as possible, and your back should be straight.  As you stand up, jump to the left and land in a squat.  Repeat x 10.

circuit 2

Circuit 3 – Do 2x through.

G) The “What The Dip?” –  Begin by sitting on the edge of the couch cushion, with your hands at your sides.  Bend your knees at a 90 degree angle with your feet on the floor.  Scoot your butt off of the couch, supporting your weight on your hands and feet.  Dip your butt a few inches below the couch level.  With control, raise back up to couch level (but don’t sit on the couch!).  Do 10 dips.

H) The “Scissor” – Lay on your side with one leg resting on the other.  Lift your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to just a few inches above the resting leg.  Repeat 5x, and then flip onto your other side and repeat 5x more with the other leg.

I)  The “Accordian” – Begin by laying on your back.  Lift your shoulders and your legs slightly off of the ground until you feel that your abs are engaged.  Extend your arms out at your sides, keeping them off of the ground.  Simultaneously bend your knees and crunch your torso in towards your knees.  With control, straighten your legs and lower your torso until they are a few inches above the ground.  Do 10 crunches, never letting your shoulders or legs touch the ground.

circuit 3

Fitness Tip of the Day

Believe it or not, you can turn the Holiday Season into a workout! Click here to find out how!  Click here to read more stories on Giuliana Rancic’s FabFitFun.

xoxo,

Workout Girl

 

Discussion

2 Responses to “The Equipment-Free Full Body Workout”

  1. This is GREAT for travel. Also love the use of Barbies…cute. :)

    xo

    Posted by Sabeena & Kari | January 9, 2014, 12:11 pm
  2. Love this workout! My favorite part about it is that bodyweight is the only thing used. I will definitely have to try this tomorrow. Also, I love the use of “fitness Barbie!” Thanks for sharing!

    Posted by Reeni @www.fitnessfaithinspire.com | February 20, 2014, 5:02 pm

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