No equipment? No worries!

Bonjour everyone.

It has been a very interesting week, I have had 3 classes cancelled and my teachers have been moving us into different classrooms for no reason mid lecture:/ on top of that I cannot for the life of me figure out what I want my Instagram to look like ;/

Anyway this post is not about me, it’s about those of you who don’t have equipment at home to work out. A lot of people believe they need weights to actually work out BUT YA DON’T!!

I’m going to show you a few things you could do around the house that help you lose and tone. Let’s get started…

1.I think number one is obvious…Dance!!

Put on your favorite tunes and dance like no one is watching

  1. always start with a warm up
  2. Sip your water
  3. if you are jumping always land on bent legs

2. Plank

you can’t go wrong with a simple 1 minute plank. start of with a one minute plank and then increase your time by 30 seconds every time you do it.

The two images below are of basic planks. The second image is an alternative of the first one, simply because not everyone can hold up their body weight for a length a time.

Image result for plank 

3. mountain climbers

I like to go straight into a mountain climber after a 1 minute plank. here’s how you combine the two:

  1. plank for 1 minute
  2. mountain climbers 10 on each leg
  3. repeat this set 3 times

Image result for mountain climbers exercise

4. Running

Not everyone wants to run. There I said it!! so don’t feel bad if you move past this point but i will say the benefits behind running are second to none.

  1. running makes you happy
  2. it burns so many calories
  3. it strengthens your knees and joints
  4. it will keep you sharper as you age
  5. running can reduce your chance of getting colon cancer
  6. You save money, instead of going gym
  7. gives you a confidence boost
  8. boost memory
  9. keep blood pressure down
  10. you sleep better

and so on and so on. If you want to start running, go for it. If you have fragile knees, walk to warm yourself up and then jog for 5 mins, then walk for 10 minutes and then jog for 5 minutes and keep doing that until you feel you are able to jog for longer periods of time.

Just remember there is a difference between feeling you are going to fail and failing.

Always SIP your water.

Image result for running

5. Burpes

Don’t hate me but burpes are great stuff. I think the photo below is pretty self explanatory (start from the left)

  1. 20 burpes
  2. rest for 10 secs
  3. repeat 3 times
  4. Add 5 each time you start a new rep

Image result for burpees

6. Lunges

I love and hate lunges because I feel this in my glutes (butt), hamstrings (back thigh muscles) and quadriceps (front thigh muscles), and it hurts so bad, by the end i’m shouting encouraging words at myself, i’m sure I look crazy.

note: ensure your knee does not go beyond your big toe when you lunge, if it does you are leaning too far forward.

  1. 20 lunges (10 on each leg)
  2. rest for 10 secs
  3. repeat 3 times
  4. Add 5 each time you start a new rep

 

7. Bicycle crunch

You need to have patience when doing this exercise if your coordination is not the best. Take your time to get it right and avoid injury.

  1. 20 cycles (10 on each leg)
  2. rest for 10 secs
  3. repeat 3 times
  4. Add 5 each time you start a new rep

 

Image result for bicycle crunches exercise

8. Push ups

  1. 10 push us
  2. rest for 5 seconds
  3. repeat 3 times

tips:

  1. Place hand shoulder width apart. This avoids unnecessary straining
  2. Your fingers should be slightly sprayed. This helps you maintain a strong wrist position
  3. Hips should be in line with you shoulders. This will keep your body stable
  4. Feet should be shoulder width apart. Bringing them closer makes it harder and moving them further apart makes it easier
  5. Get your chest as close to floor as possible (without losing position). The deeper you go the more muscle fibers you activate.

Image result for press ups

With all that said, GET TO WORK YOU!!

If you have any questions or simply want to chat, contact me via the contact page or on social media.

Stay beautiful,

Nina xxx