No Equipment Workout: Kayla's Favorites

Okay so I know most of us are still in quarantine, I am like…losing it. I have no concept of time. What is time, what is time?!

But anyway, most of us are still in quarantine and trying to figure out how to stay motivated to move, to workout, to do something to keep our bodies active now that we are extremely limited in terms of where we’re actually walking and moving about on a day to day basis. Maybe your local gym has opened, maybe it hasn’t. Maybe you don’t have money for a gym membership or for equipment to workout at home. Maybe you’re okay with going to the gym but not really feeling the judgement that can sometimes come with it. Regardless of your reason, I have the fix for you.

If you’re finally feeling motivated to get moving , or like me, motivated to get moving consistently, I’ve compiled a few of my favorite no-equipment workout moves that you can do anywhere: in your bedroom, in your living room, in your basement. Wherever you have space AND 90% of them are apartment friendly. So not only will your body thank you, but your neighbors will too.

As we prepare to exit the summer with many of still (mostly) at home, I thought I’d throw this post into the lineup. If you get tired of basic squats, crunches, and running on the treadmill, this is for you! And the best part is that you don’t need anything to do these movements. I also filmed all of these movements so that you know exactly what you should look like when you do them! So let’s jump right in.

1. Reverse Lunge with Twist

   The lunge works Lunge works legs and forces you to use core more for stabilization

   Lunges primarily target the quads with the assist from the gluetus maximus in your butt, the adductor magnus muscle in your hip, and the soleus muscle in your calf. The gluteus medius and minimus on your butt, hamstrings, and obliques help to stabilize your body. When I’m in the gym, I also add a shoulder press to throw a third muscle group into the movement.

2. Modified Burpee

   I prefer modified burpees for several reasons:

   1. I hate regular burpees

   2. The modification makes me focus on proper form

   3. I hate regular burpees

   4. The slower speed forces me to have better control (no momentum = more work for your muscles)

   5. I hate regular burpees

   Did I say that I hate regular burpees? This “slow and steady wins the race” modification includes holding very position longer, which forces me to pay attention. Sometimes my form gets really sloppy with regular burpees because of the pace. I also love any exercise with a nice glute squeeze and a second to breathe at the end.

3. Pistol Squat

   I love this move because it takes me back to my ballet days. Pistol squats can be as easy or as difficult as you want to make them. This is another exercise that’s slow and controlled. Your heart rate will rise because your muscles will be working hard! If you’re taking it easy, your squat should be shallow with quick and controlled movement on the way down and on the way back up. If you’re up for a challenge, your squat should be deep (maybe with a hold at the bottom) and your movement should be slow and controlled on the way down and on the way back up.

4. Pop Squats

   I love these because they’re easy to do, they work lots of muscles, and they’re a nice heart rate booster. Sometimes I do these as the primary movement, or if I’m in the gym doing strength training I’ll add a quick set of 20 in between the weight lifting sets. Your stance is wide, your squat is deep, and your core is tight. and give the booty a quick squeeze at the top.

5. Reverse Crunches

   I like these because they have a nice built in break at the bottom. As you lower your body to the ground, the pressure on your back is released. Reverse crunches, also called butt-ups by some, works the entire abdominal cavity, plus obliques. Hands can rest to the side or behind the head for an extra challenge.

6. Boat Pose

This is another exercise that I like because it takes me back to my dance days. Katherine Dunham, a Black dancer and choreographer, coined a specific style of dance techniques that focuses on building a strong core, among other things. The boat pose is very similar to one of the Dunham technique forms. Your recline slightly while maintaining your lines: vertebrae of your back should be in one line, glutes to knees should me another line, and knees to ankles should be at about a 90 degree angle. Great, simple exercise for abs, lower back, and shoulders.

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7. Calf Raises

These are pretty self explanatory. You can stand on something elevated like a step to achieve a wider range of motion. You can blast them by doing lots of quick reps, or really feel the burn with fewer, slower reps.

8. Superman

1. Keeping the torso as still as possible, you raise your arms and legs at the same time to form a small curve in your body. I like to keep my legs elevated when I release for an extra push.

   9. Plank jacks

   These are jumping jacks on crack. While your shoulder and abs (with hands stationary on the ground) are working to maintain your upper body posture and position, your legs are going out and in in the same motion as a jumping jack. Your abs have to work extra hard to keep your spine in alignment. Remember, butt is low and hips are in line with the spine! This isn’t a pike.

   10. Lateral Split Squats

   This exercise is easy on the knees and doesn’t require your feet to raise off of the ground at all. But using those outer hip muscles to push you back to center can be hard work if you squat low! This exercise will engage your glutes, thighs, hamstrings and core.

   11. Plank to Downward Dog

It’s harder than you think. These slower more controlled movements make me work harder than anything else! This exercise will work every. single. muscle. in your body, especially your abs.

12. Lateral Pulldown

This is an exercise that I like to do with loop bands. But since this is a list of movements that truly don’t require any equipment, this is my modified version. You raise your arms over your head, keeping them in line with the rest of your body. Then you pull down to make a U with your arms. This is great for anyone with a limited range of motion in your shoulders. When you push down, engage your deltoid muscles (shoulders) and the latissimus dorsi (the ones in your upper back, frequently referred to as wings). Go slow and steady with this one and if you don’t feel the burn after 8-10, you’re not doing it right!

That’s it! I hope you found this useful.