Wednesday, November 13, 2013

The No-Equipment Workout


Dirty Thirty Workout
7 Exercises, 30 reps each or if noted otherwise
Jumping Jacks
Stand with feet shoulder width apart. Squat down and leaning forward.  Placing hands on the ground alongside your feet. Jump feet back and with a larger jump reach for tahe sky.  Return to start and repeat.
Walking Lunge
Start with feet shoulder width apart. Place hands on your hips and take a large step forward. Bend your knee until your legs are at 90 degree angles. Stand back up and pull back leg in. Step forward with the opposite leg and lunge down. Repeat walking forward.
Note: More than likely you will have to turn around in the space you are walking in and repeat for all reps.
Wall Squat – 30 seconds to 2 minutes hold
With feet shoulder width apart and back against wall, slide down until your legs are at a 90 degree angle. This is a 30 second to 2 minute hold on this wall squat.
Push Ups
Begin in a plank position on knees or toes. Lower down into your push-up by bending your elbows to 90 degrees and return to plank position. Repeat.
Pull Ups
Place hands on pull up bar with a wide grip. Use a chair to place your feet on if you can’t do a pull up without help. Try to rely on your arms to lift you up more than your legs to pull you up. Lift up to the bar and back down. Repeat.
Side Jumps
With feet together jump from side to side about 2 or 3 feet. Land softly with a bend in your knees. Continue to jump side to side for desired amount of reps.
Chair Dips
Sit on a chair or a bench and place your hands alongside your hips. Walk your feet out until your bottom is no longer on the chair or bench. Dip your body down until your arms are at a 90 degree angle and then with your arms pull yourself back up. Repeat.


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