Exercise equipment and gym memberships can be expensive. Costs add up over time and hidden fees pop up out of nowhere. The good thing is, you don’t need fancy equipment or a gym membership to improve your strength. In fact, all you need area couple of typical items found around your house, a clear space, and a willing body.
Here are the best exercises you can do in your house, backyard, or a park right now (for free):
1 – Burpees.
Fall, push-up, jump onto your feet, and jump as high as you can. Not only is this a great exercise for strength in the legs and arms, but it’s also great cardio. You’ll feel your heart rate rise after just a few reps.
2 – Push-ups
Always keep the chin forward and the back straight. Push-ups can be modified by dropping the knees. Slowly drop down and slowly come back up to increase strength gains and prevent injury.
3 – Lunges
Straight back, long strides. Stand tall. Keep it nice and slow to avoid injuring the knees.
4 – Squats
Keep the back as straight as a board and your weight on your heels. Drop your butt down to a 90 degree angle in the knee joint. Nice and slow, let it burn. Slowly down, slowly back up.
5 – Jump Squats
Slowly lower your butt into the squatting position and then explode upwards. Land in the squatting position. This is also great cardio.
6 – Jump Lunges
Lunge one foot forward and then explode up and land with the other foot forward. Great cardio, as well.
7 – Calve Raises
Slowly rise up onto your toes and slowly lower back down to the ground. Again, the slow movement will increase strength gains and prevent injury.
8 – Planks and Side Planks
Keep the back straight and don’t let the butt fall. Roll over to one side to hit the oblique muscles more directly. Hold for as long as you can each time, shooting for 30-60 seconds.
9 – Dips (On a chair or stairs)
This is an amazing tricep exercise. Sit on a chair, place the palms of the hands on the seat by your sides, slide your butt off the edge of the chair and dip down. Up and down, nice and slow.
10 – Step ups and Box Jumps (On a chair or stairs)
Make sure you have a sturdy, strong chair or surface to land on. Slowly stepping up and down is great for the leg muscles (with each foot having a turn, example – step with the left foot first up and down 20 times, then step first with the right foot up and down 20 times). Do the step-ups as quickly as possible to give yourself a great cardio workout.
11 – Oblique Crunches/Side Crunches
This is a great way to isolate the oblique abdominal muscles while simultaneously utilizing the central abs.
12 – Bridges
This exercise is great for the abs and butt. As always, keep the movements nice and slow to really feel the burn.
I hope this helps. Thanks for reading and always be careful trying any new exercise movements. Don’t pay ridiculous amounts of money for equipment and memberships, just find some space and get to work.