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A No Equipment Workout Plan For 8 Weeks

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Want to workout and keep fit but can't seem to stick to the gym routine? Here are some exercises that you can try at home. No fancy equipment needed.

Did I tell you I quit the gym? Yeah. I joined one again quite a while ago, but have since quit.

My main reason for always joining a gym was to interact with other women during group exercise classes. I managed to find 2 classes that fit into my schedule and loved the instructors. One was the Ballet Barre class and the other was a total body conditioning class called Burn.

Well, not too long after I joined the drama started. The barre class was so in demand that it was overcrowded despite the fact that you had to register for the class in advance.

Due to complaints from some of the other women, the gym ended up cutting the number of people able to take the class down by 2. The class ended up being full before I would get the chance to register online. Of course, I could upgrade my gym membership to pay more money to register for the class a week in advance, but really?

Then my other class was going smoothly until the instructor announced she was moving out of the area and would be unable to travel to that gym location to continue teaching. BUMMER!!!

So, I continued to take her class until she left and even tried to give the substitute instructors a chance, but it just wasn’t the same.

On top of that, the gym started charging me for all sorts of miscellaneous fees and what not and long story short, I cancelled my membership, which was another hassle.

That’s when I had to go back to doing different routines at home to keep my attention.

So, if you’re anything like me you are looking to do the same. Even if you belong to a gym you can still find my home workouts useful.

Here is an 8 week workout plan you can do right in the comfort of your own home or while you’re traveling on Summer vacation. And you don’t need any equipment! Each workout should take you no more than 30 minutes to complete.

Feel free to repeat it as you please – 4 weeks, 6 weeks, 12 weeks, the choice is yours. Have fun!

Always consult your physician before starting any nutrition and/or exercise program. Ask your physician about any questions about a medical condition.

Workout-650

 

Exercises (Step-By-Step)

V Push Ups

  1. Step 1: Get into an all fours position on the floor. Palms should be facing down and slightly inward. Raise your butt and heels towards the ceiling and make sure your arms are straight. All your weight is now supported by your toes and hands. Your head should be in line with the space between your hands and your butt should be higher than your head, forming an upside down letter ‘V’.
  2. Step 2: Slowly lower your forehead towards the floor, but not on it. Aim for the space between your hands.
  3. Step 3: Slowly lift yourself back up and straighten out your arms. Repeat for the total amount of desired repetitions.
  4. Advanced: lift one leg

Wall Push Ups

  1. Step 1: Stand directly in front of a wall with your toes touching the bottom of the wall. Bend your elbows at a 90 degree angle and place your palms on the wall in front of you.
  2. Step 2: Without moving your upper body take one step back behind you, with both feet, away from the wall. You should now be in a traditional push up position, but against the wall.
  3. Step 3: As you straighten your elbows, push your upper body away from the wall. Do not move your lower body. Slowly bend back at the elbows to bring your chest back towards the wall. Repeat for the total amount of reps.

Plie Squats

  1. Step 1: Stand with a wide stance, back straight, legs straight, toes pointed out at a 45 degree angle. Place your hands on your hips for balance and support.
  2. Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes.
  3. Advanced: lift your right heel and perform the exercise, then lift your left heel. Or lift both at the same time.

Plank

  1. Step 1: Lay down (stomach down) on the floor. Prop your body up by coming onto your toes and bending your elbows underneath you. Your butt should be down, back straight, head in alignment with your spine.
  2. Step 2: Hold this position for the total amount of desired time.
  3. Modification: Also, bend at the knees and keep your knees on the floor. (So knees, toes, and elbows are supporting your body weight).
  4. Advanced: Lift one leg – keeping it straight- and hold just above the floor.

Plank Jacks

  1. Step 1: Start out on all fours on the floor. Palms should be facing down. Straighten out your knees as you lift them up off the floor. All your weight should now be supported by your palms and your toes, like in the up position of a push up. Feet together, elbows straight.
  2. Step 2: In one motion, as you shift your weight to your upper body, lift both your feet at the same time slightly off the floor to spread your legs to either side. So, your right leg goes to the right and your left leg goes to the left. Your weight is still being supported by your palms and toes only now your legs are spread apart.
  3. Step 3: Shift your weight once again to your upper body to bring your feet back together. Repeat for the desired amount of reps.

Jumping Jacks

  1. Step 1: Start in a standing position with your arms to your sides.
  2. Step 2: As you jump bring your arms out to the sides then up above your head while bringing your feet wider than your shoulders. Then jump back into starting position. Repeat for the total amount of desired repetitions.

Squats

  1. Step 1: Stand with your feet shoulder width apart, back straight, legs straight, toes pointed out straight in front of you. Place your hands on your hips for balance and support.
  2. Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes. (Hint: squat down as if you are about to sit in a chair). Repeat for the total amount of desired repetitions.

Forward Lunge

  1. Step 1: Stand straight and tall with your hands on your hips. Feet together.
  2. Step 2: Step forward with your left leg and bend at the knees until your right knee is parallel to the floor and your left knee is at a 90 degree angle. The knee of the leg that’s forward should not pass your toes.
  3. Step 3: Squeeze your glute muscles while stepping back into the starting position. Repeat for the total amount of desired repetitions then switch to the other side.

Calf Raises

  1. Step 1: Stand straight with feet shoulder width apart.
  2. Step 2: Come up onto your tippy toes, then lower yourself back down, but don’t let your heels touch the floor. Repeat for the total amount of desired repetitions.

Leg Lifts

  1. Step 1: Lay down flat on the floor or mat on your back. Place your hands, palms down, under your butt for support.
  2. Step 2: Lift both legs together, keeping them straight, towards the ceiling. Stop when your legs form a 90 degree angle to your body. Bring your legs back down towards the floor, but don’t let them touch the floor. Repeat for the total amount of desired repetitions.

Russian Twists

  1. Step 1: Sit down on the floor, knees bent, leaning slightly back.
  2. Step 2: Keeping your feet together, raise your feet to just above touching the floor. Clasp your hands together and twist to the left, bringing your hands to the left side of your body. Then twist to the right to bring your hands on the right side. Repeat for the desired amount of reps.
  3. Modification: Keep the heels of your feet on the floor.
  4. Advanced: Hold a weight in your hands.

High Knees

  1. Step 1: Start in a standing position.
  2. Step 2: Bend your left knee at a 90 degree angle and raise it up as high as you can.
  3. Step 3: Bring your left knee down and repeat with the right one. Repeat both legs one at a time as fast as you can for the desired amount of reps or time.

Butt Kicks

Jog in place, but when your heels kick up behind you, you will over-exaggerate and kick them up towards your butt, or as close to it as possible. Repeat for the desired amount of reps or time.

What do you do for your home workouts?

Serena Smith-Williams

Serena is a wife, actress, mom of three, certified personal trainer and holistic nutritionist, as well as a former practicing massage therapist. She is the founder of the Simple Holistic Girl blog and owner of The SHG Community, LLC (formerly Personal Lifestyle Wellness, LLC). Through her online programs, she helps women and moms create holistically healthy families, including a reset program using only whole foods, fitness programs and challenges, printables, and more.

Serena Smith-Williams

Serena is a wife, actress, mom of three, certified personal trainer and holistic nutritionist, as well as a former practicing massage therapist. She is the founder of the Simple Holistic Girl blog and owner of The SHG Community, LLC (formerly Personal Lifestyle Wellness, LLC). Through her online programs, she helps women and moms create holistically healthy families, including a reset program using only whole foods, fitness programs and challenges, printables, and more.

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