The NMFIT Total Body No Equipment Workout

One of the best things about a workout that requires no equipment is the fact it can be done anywhere! Whether you are traveling or looking for a quick workout to perform at home using your own body weight for working out has several advantages. A few benefits include improved core strength, better coordination, balance, it’s inexpensive and not to mention fun! No matter what your fitness level might be there is always a workout that you can do. Try including the following workouts in your fitness routine as a way to continuously challenge yourself physically and mentally.

Cardio No Equipment Workout: Ranging from high knees to burpees you can easily get a sweat going in matter of seconds.  

Speed Skater: This move boosts energy and blasts fat at the same time. Lunge side to side using one hand to touch the opposite foot on each side. Lunging on each side will complete one rep; do this exercise for 20 reps.

Knee Tuck Jumps:  Start in a standing position with your knees slightly bent. Keeping your hands in front of you at chest height, rapidly dip down into shallow squat and explode upward into jump with the goal of having your knees meet your hands. Perform this move for 8-12 reps.

Core Strengthening No Equipment Workout: There are so many ways to workout your midsection, so ditch the machines from time to time and challenge yourself with the routines below.

Jack Knife Criss Cross Crunches: Lay on the floor in supine position slowly bring your hand to the opposite toe while performing a controlled crunch upwards. Make sure to keep both your arms and legs straight. Mimic the same action on the opposite side to complete one rep.  Do this for 20 reps.

Plank Jacks: While in plank position on your hands jack your feet in and out similar to a jumping jack you would perform standing up.  Do this for 20-25 reps keeping your arms straight and core engaged.

Upper Body No Equipment Workout:

Hand Walk Outs with a Push-Up: Standing with your feet shoulder-width apart walk your hands outward into push-up position and perform one push up.  Walk your hands back in until you are back in starting position standing up, that is one rep. Repeat for 15-20 reps.

Tipping Frogs:  This workout is unique and challenging at the same time. While standing in squat position place your hands out in front of you.  Slowly tip forward onto your hands while on the balls of your feet. Gently push back to complete one rep, make sure to remain in squat position. This exercise concentrates on the shoulders and triceps, perform this workout 8-10 reps for 3 sets.

For more of my workouts that require no equipment click here

Training minds, changing bodies!

Follow me on Twitter and Facebook @NadiaMurdockFit 

Make sure to sign up for my newsletter on the homepage of www.nadiamurdockfit.com

 

Posted on November 3, 2015 and filed under AskNadia, Fitness, Fitness Lifestyle, Lifestyle, NMFITTIPS, Trainer, Tips, TYMCYB, Workout.