No Equipment Needed at Home Workout

I asked on Instagram in December about what people would like to see more of on the blog. Some of the requests were for at home or no equipment workouts. I often talk about this with clients and was excited to share with you all as well. Next week I am starting fitness classes 4 days a week on base and I can't wait to start working in that capacity again with groups! I love showing clients ways that they can get a kick ass work out in without a gym and having to devote a ton of time to add workouts into their busy weekly routine. 

I love doing at home workouts when I don't want to hit they gym and have only 30-45 mins. It's always nice to have body weight exercises saved in your back pocket to implement anywhere. We used to travel a TON and sometimes gyms aren't always available, so I would complete a quick circuit like this and then head out and get some miles to check out the place I'm visiting from a different view. Running where I have traveled to is my favorite way to discover on our trips. You can cover so much more ground and often I'm up before everyone else so it's less busy and I end up finding some really great places to eat or visit. 

For this workout you will need some open area space, a hydration source, & YOU. Feel free to use a mat or towel if you wish for extra support. 

Begin with the first exercise and complete entire list, take a 1-2 minute break, then start from the beginning again for a second set, then another quick break, and finish strong with a 3rd set. 

Mountain Climbers- 30 secs

Running high knees- 45-60 seconds

Body Weight Dips- 12 reps (you can use your couch, a bench, chair, or stair)

Plank- 30 secs

Jumping Jacks- 30 reps

Sit Ups- 15 reps

Imaginary Jump Rope- 45-60 secs

Plank Jacks- 20 reps (keep butt low and core pulled in tight- imagine you are pulling your belly button toward you spine. 

Squat Thrusts- 12 reps

Knee to Opposite Elbow- 12 reps each side 

Air Squats- 25 reps

Flutter Kicks- 30 secs

Pushups- 12 reps (form here is most important, so if you can go down lower while on your knees complete reps that way to build strength, then transition to traditional)

Lunge Jumps- 30 secs (use those arms- running motion- to get some height on these) 

Side Planks- 30 secs each side

Step Ups- 12 reps each side (you can use your couch, a bench, chair, or stair)

Pop Squats- 15 reps

Bicycle Crunches- 30 secs 

Burpees- 12 reps

Shoulder Touches- 20 reps alternating 

Hope you enjoyed this workout, let me know how it went and if you have any questions! Thanks for reading.