Equipment Free Exercises 2: Electric Boogaloo
We’ve taken you on the road with some easy, equipment free workouts before. Since then, we’ve found a few more that might peak your fancy. Check them out!
A full workout can be considered: 3 sets (we’ve noted what 1 set is considered for each) of 6 exercises, with a minute or 2 of rest between each set. However, any bit of movement can be great, if you’re just starting out instead of counting reps/sets, break it down to however many you are able to do in 30 second intervals, with 20 seconds of rest in between each exercise. Try to keep moving during rest periods even if it’s a gentle shuffle side to side and moving your arms forward and back.
If you’re setting out for a full workout, be sure to do a light warmup beforehand, this can be a brisk walk or jog for example or even some slow stretches/yoga.
B – Beginner/Kid Friendly
P – Pit stop friendly/Small space friendly
Q – quiet/low impact
A – more advanced/intense
Rotational Jacks: 15 reps = 1 set (A) (P)
An alternate to a standard jumping jack and increases the intensity of your workout if a standard jumping jack is too easy.
How to: Begin with your feet together and your hands to your chest. Jump and land with your feet just wider than your shoulders, toes out, in a squatting position. As you land in this position, rotate your upper body at the waist (not hips) and reach your left hand to the floor with your right to the sky. Then jump back to your start position. Repeat, switching sides, this will complete one repetition.
Low Impact Jumping Jacks: 15 reps = 1 set (B) (Q)
This gentler alternative is great if you’re just getting into working out or if you’re trying to cut down on noise.
How to: Stand with your feet together, arms at your sides or with your hands up to your shoulders, palms out. Begin with your right arm reaching over your head while stepping out to the side with your right foot, then bring your foot back in and your arm down. Repeat with the left side, arching your left hand over your head and left foot out and returning to start position. This exercise requires no jumping or lunging so it’s easy on your knees and a great way to build up stamina.
Bear Crawls: 10-15 reps = 1 set (Q)
How to: Begin in a table top position, resting your weight on the balls of your feet and hands, knees off the ground (about 1-2 inches). Your hands should be shoulder width apart, keeping your back straight and a strong core with your belly button pulled to your spine. Don’t bow or arch your back, keep your spine neutral and straight.
Move your right hand and left foot forward a few inches, then return to start and repeat with the opposite sides, left hand and right foot. Continue to alternate, each rep includes one movement on each side.
Rotating Toe Touches: 10-15 reps = 1 set (B)
How to: Begin with your arms out to your sides, feet slightly shoulder width apart. Reach down with your right hand to touch your left foot (or knee if that’s more comfortable) keeping your back straight and core tight. Your free arm will go back as you bend. Return to your standing position and as you do, you’ll bring your left foot in and step out with the right to shuffle one step to the side. When you’ve gotten the hang of this it will be like you’re bouncing from one foot to the next. Repeat the toe touch with the opposite side: left hand to right toe; this completes one rep.
For a quiet version remove the jump between bends!
Standing Toe Touches: 10-15 reps = 1 set (B) (Q) (P)
Similar to rotating toe touches, you’ll be bringing your hand to the opposite foot. This time you remain standing, so remember to keep your core tight to protect your back, and bring the leg up.
How to: Standing with your back straight, legs shoulder width apart, bring your left foot up, knee out slightly, to touch it with your right hand. If this isn’t comfortable for you or you feel off balance you can touch the knee instead. Repeat on the opposite side with your left hand and right foot. One touch to either side equals one rep.
Bird Dog Planks: 20-45 seconds = 1 rep (Q) (B)
This core focused exercise helps improve stability and can relieve lower back pain when done correctly.
How to: Begin in a tabletop position on your hands and knees with your back straight and core tight with your belly button to your spine. The key to doing this safely is to maintain a neutral spine, don’t let it curve or arch.
Raise your right arm and left leg at the same time, keeping your shoulders and hips level to the floor. Hold this position and return to your start position, this is one rep. You’ll then repeat on the other side for a second rep.
Alternatively: If you’re not sure of your balance yet, you can just do the lift and stretch your leg and arm before returning to the start position and do not need to maintain a hold. Just be sure to keep your movements strong and controlled.
Donkey Kicks: 40 seconds = 1 rep (B) (Q)
How to: Start in a tabletop position with your hands under your shoulders and knees under your hips. Be sure to maintain that neutral spine and strong core we’ve mentioned before. Lift your right leg and either extend it back fully or lift your heel up keeping it bent at the knee at a 90-degree angle. Bring your leg back down and repeat the motion again, do this for 40 seconds for each leg and keep your movements controlled for one rep.
It is important to maintain a straight back and not compensate for your leg bending or extending by curving or arching your spine.
Information courtesy of My Health Alberta, and Healthline.com
