5 ZERO Equipment Exercises

April 11, 2019

5 ZERO Equipment Exercises

Busy schedules sometimes don’t allow time for the gym. Other times when our schedules do allow time, we don’t have the necessary equipment. There are various exercises though that can be done without equipment AND at home. So no more excuses for missing your workouts!

Here are 5 exercises that you can do wherever, whenever, that require zero equipment!

Rope Climb Crunches

Lay flat on your back, knees bent at a 90 degree angle. Make sure your lower back is flat on the floor, and arms raised up. Tighten abs and start reaching up with one arm like there’s a rope between your legs. Keep shoulders and upper back off the ground. Repeat the rope pulling movement as you alternate your arms! Your body should be rotating as you make these movements.

What this targets: upper abs and obliques

Superman Lifts

Lie face down, place your neck in a neutral position, and extend your arms and legs. Lift your arms, legs, and torso in a U-like form. Hold that position for 5 seconds and repeat.

What this targets: lower back and glutes

Burpee + Push Up

Stand with feet shoulder-width apart, with arms by your sides. Squat and reach forward to place hands on the floor, also shoulder-width apart. Kick legs straight out behind you into a high plank with hands placed underneath your shoulders. Bend elbows as you  lower your chest to the floor, then straighten them to complete a push-up. Jump your feet toward your hands so that your lower body is in a squat. Jump straight up into the air, with your arms extending overhead. Repeat.

What this targets: deltoids, triceps, pecs, core, legs, glutes

Triceps Box Dip

Sit on the floor with knees bent, feet flat, and back against anything like a step, bench, or chair. Place hands on whatever surface you choose, and keep fingers toward your body. Walk your heels out so you can comfortably lower your body. Straighten arms to lift your butt, then bend elbows to lower yourself without completely sitting down. Repeat.

What this targets: triceps and pecs

Side Plank Rotation

Begin with your body in a side plank position. Right shoulder should be over your elbow with your body in a straight line, and while your left hand extends towards the ceiling. While you’re in place, breathe out slowly while you twist your torso forward and slowly place your left arm under your body. Repeat and alternate sides.

What this targets: core, obliques, and shoulder muscles.