Whether it’s due to cost, distance, or the lack of time, some people can’t go to the gym. Some may think that this means they can get off scot-free from exercises, but that’s not the case. You can still achieve a great workout without the gym, and all you need is the great outdoors to do so. Since it’s springtime, there are no excuses.
With that said, let’s look at some easy-to-do, and highly effective workouts you can perform anywhere.
Walking lunges are infamous for the fact that they’ll make it hard to sit down for a couple of days. To do them, start by moving your feet about a hip’s width apart from each other. Step forward with one huge step, and start bending both your knees. If you do this right, your back knee should be almost touching the ground, and there should be a straight line that moves from your shoulder, hip, and knee. If the line isn’t straight, the step is too wide. After you do this, keep your chest up and shoulders back, and continue with a forward motion, making sure you alternate your legs. Repeat for 20 reps, and do it for three to five sets.
Body Weight/Air Squats
These are similar to the previous one in that they help you keep your butt and legs in shape. To do this, keep your feet shoulder-width apart. You may make them wider depending on if you’re tall or not. You should be turning your toes out slightly. Keep your shoulders facing back and your chest up, and bend your knees while siting back, right into those heels. Keep yourself lowered to 90 degrees in a slow, controlled movement. You should move back up in one powerful move, but don’t extend the knees too much. Do 20-30 reps of three to five sets.
Your entire body should be targeted in this workout, and it’s a good way to keep the action going without a single rest. Begin by staying in a plank position. Your wrists should be right under your shoulders, and you will be contracting your abs. You’ll alternate, and you’ll bring your feet up right towards those hands in a motion that’s quick and running. If you can’t bring your feet all the way up, do it as high as you can. As we said, tighten your belly and make sure your hips aren’t sagging. Do this for 30-40 reps, three to five sets.
A favorite, it’s an exercise you can do anywhere. Start using your hands, and put them just about out of the way of your belly and shoulders, tightening your butt. Lower yourself downwards, making sure that your chest takes the lead. After that, push away. Your chest should stretch and keep your shoulder blades squeezed together as you go down. When you go up, use your chest, abs, and legs. After you’ve done that, you can go up. If you can’t do a normal pushup, keep your hands on stable ground.
Finally, we have another great exercise for the butt. Keep your foot on something that’s stable, and put all your weight on its heel as you step up. You won’t be going forward, but instead straight upwards. You’ll be raising your knee on the top of your step-up, if you want to implement more core workout, but it’s optional. Your other foot, meanwhile, should begin to bend slightly, and your toes should be on the ground. After your rep is finished, do your other leg. Repeat for 15-20 times, three to five sets. Working them in with your pushups is a great idea.
No excuses. Even if you can’t go to a gym, you can still achieve a great workout, no matter what. By doing these workouts, you can have a rock-hard body, no gym required.