Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vicky offers these 24 moves to help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.
1. Supermans
Who doesn't want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
Push-Up - American Council on Exercise
2. Push-up
The Push-up is an oldie but goodie. You can modify intensity by changing hand placement.
3. Contralateral Limb Raises
Don’t let the name scare you – this is great for toning those troubling upper body areas.
4. Bent Knee Push-up
A great starting option if you struggle with the correct form using a full Push-Up.
5. Downward-facing Dog
Slow and controlled movement very important – wonderful calf stretch.
6. Bent-Knee Sit-up / Crunches
Most people don’t know how to perform a proper sit-up/crunch – that is until now. Core Power!
7. Push-up with Single-leg Raise
A great progression from a regular Push-Up but remember to keep proper form.
8. Front Plank
This is harder than it looks! Your back and abs will love you.
9. Side Plank with Bent Knee
Great way to add in hips work without the need for any equipment other than your own body weight.
10. Supine Reverse Crunches
Advanced crunch that targets the entire core region. If you feel pain in your back – STOP.
11. Cobra
This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
12. Squat Jumps
A bit of heart rate work while working on total body movement.
13. Forward Lunge
If I could only do one leg exercise for the rest of my life, a lunge would be my choice.
14. Forward Lunge with Arm Drivers
Start with the regular lunge and work up to this advanced exercise hitting some core areas.
15. Glute Activation Lunges
Often missed, this Gluteus workout is the MAXIMUS.
16. Glute Bridge
Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.
17. Hip Rotations (Push-up Position)
I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.
18. Side Lunge
Advanced in terms of needing to include some movement into what becomes a static pose.
19. Side Lying Hip Abduction
A common mistake is raising the leg too high in this exercise. Small but effective movement.
20. Side Lying Hip Adduction
Even smaller movement than Abduction but equally important.
21. Side Plank (Modified)
Advanced exercise that brings together a combination of core exercises. If you feel joint pain, STOP.
22. Side Plank with Straight Leg
Don’t forget to breathe on this exercise – exhale on the exertion.
23. Single Leg Stand
I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking.
24. Standing Calf Raises - Wall
My shins are my weak points, thus finding a great exercise like this to improve that area is important.
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