A Simple Workout Routine with No Equipment


All you need is space to move around freely. This workout targets every major muscle group while maintaining optimal breathing and cardiovascular fitness.


Warm-up

Target: Foundational strength and optimal breathing patterns.


#1: Standing

  1. Begin standing with big toes touching and heels separated by 2 inches.

  2. Without moving, rotate the thighs in towards one another. Engage the low abdominals

  3. Roll the shoulders back to open the chest and tuck the chin in towards the chest slightly.

  1. Take three deep breaths, filling the lungs to maximum capacity. Expand the chest outwards and upwards.

  2. On each exhale, maintain length and expansiveness in the torso. Each breath should be an opportunity to further lengthen the torso.


#2: Lunge

  1. Step one foot back into a straight-legged lunge. Lift the back heel slightly. Keep the hips square and a neutral pelvis

  2. Inhale the arms overhead, keeping the shoulders relaxed. Engage the front abdominals and the lower back muscles. Tuck the chin into the chest slightly.

  3. Take three deep breaths, filling the lungs to maximum capacity. Expand the chest outwards and upwards.

  4. On each exhale, maintain length and expansiveness in the torso. Each breath should be an opportunity to further lengthen the torso.

  5. Switch legs and repeat on the other side.





Circuit 1

Target: Upper Body Strength.

Directions: Perform each exercise for 30 seconds, with 30 seconds of rest between exercises. Repeat the circuit 3 times


Pushups


Side Planks (Hold)



Bodyweight tricep extensions (from plank)




Pike Pushups


Chair Dips




Circuit 2

Target: Lower Body Strength

Directions: Perform each exercise for 30 seconds, with 30 seconds of rest between exercises. Repeat the circuit 3 times


Squat Jumps


Lunges



Wall-Sits


Burpees



Circuit 3

Target: Core

Directions: Perform each exercise for 30 seconds, with 30 seconds of rest between exercises. Repeat the circuit 3 times


Russian Twists



  1. Crunches



Planks



Perform this exercise once or twice a week to achieve better alignment, cardiovascular endurance and whole-body strength.


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