If you know how to utilize your bodyweight, you can always get in an effective training session—at home, on the road, or at a crowded gym. No equipment is no excuse to skip a workout. Use this simple 4-step plan as a guide.
Step 1: Wake Up Sleepy Areas
Since you're training without equipment, you'll rely on the strength and stability of your "pillar," which includes all the muscles that surround your hips, torso, and shoulders. Your pillar is the foundation for all movement so activating these muscles prepares you for the training ahead. Try performing these three exercises in a circuit—moving from one exercise to the next with minimal rest.
Here's an example:
Hold the front and side bridges for 30 to 45 seconds, or until your technique falters. Do 10 to 12 repetitions of the glute bridge.
Step 2: Prepare Your Whole Body to Move
Next, perform a quick series of movements, called "Movement Preparation," because it lengthens your muscles actively and increases blood flow to prepare you for activity. Here's a sample set. Do 5 repetitions of each move.
Circuit # 1
Circuit # 2
Step 4: Hit the Stairs
Many people forget what it's like to run up a flight of stairs. If you only have a few minutes, do some quick sprints up the stairs. You only need a couple flights of stairs to get some great work done in a short time period. Take one or two steps at a time and climb a floor or two. Walk back down and repeat.
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.