Listen, sometimes the weight room is absolutely packed. Other times, getting to the gym just isn’t happening. That’s why having a no-equipment workout in your back pocket is handy.
Whether you’re finding a quiet corner in your gym or unrolling your yoga mat in your living room, this workout is sure to satisfy your need to move. (and you’ll probably get a little sweaty too!)
I must warn you though, just because this is a no-equipment workout does not mean that you’ll be slacking.
No, no. This workout packs quite a punch!
The No-Equipment Workout
Marching Glute Bridge (20 reps)
First up in our no-equipment workout is the marching glute bridge!
To perform, lay on your back with your knees bent and feet flat on the floor.
Take a deep breath to settle yourself, then brace your core by pulling your ribcage together and belly button to spine. Allow the natural curve of your back to maintain it’s position here. The idea is to support your spine, not flatten it!
Next, lift your hips toward the ceiling. Imagine your hips are lengthening toward your knees as you lift! Go as high as you can without arching your back.
Now that you’re in your glute bridge, maintain that position as you lift one leg up so its shin is parallel to the ceiling. Without dropping your hips, bring that leg back down and repeat on the other side.
The trick here is maintaining the isometric hold of your glute bridge while shifting the weight from one leg to the other.
Work to keep your hips level (don’t let them flop to one side or the other!) and continue to contract those abs so your lower back doesn’t arch.
**Repeat for 20 reps (10 on each leg) then move on to next exercise**
Spiderman Mountain Climbers (20 reps)
Flip that body over! The next portion of our no-equipment workout requires that you get into a plank position with your weight on your hands.
Once you’re in your plank position, check in. Is your core tight? Are you hips in line with your shoulders? Are you shoulders relaxed down and back instead of up by your ears?
Good. Now that we’re sorted, instead of pulling your knee to your chest like a traditional mountain climber, you’ll turn out your leg and pull one knee up toward your shoulder. (Imagine how Spiderman looks when he’s climbing up a building!)
Then repeat on the opposite leg!
As you get tired, try not to sink into your shoulders or let those hips float up to the ceiling. This exercise is tough but when practiced often it yields sky high lateral extensions!
**Repeat for 20 reps (10 per side) then move on to the next exercise**
Skaters (20 reps)
Okay, time to get up onto your feet!
Start by standing with your feet together.
Then, leap to the side onto one leg, letting the other leg cross behind (like a skater).
Once you land, immediately leap to the other leg.
Try to keep your chest up, letting your hips shift back as if you were sitting in a chair.
**Perform 20 reps total, then move on to the next exercise**
Hollow Hold (20 seconds)
Okay, we’ve reached the final exercise in our no-equipment workout.
Lay back down on your mat with your arms extended above your head, parallel to your ears. Take a deep breath and, on the exhale, brace your core.
From here, lift your arms up off the ground by lengthening them away from your core.
Then, without letting your core release, do the same with your legs.
Core should be scooping back and up, shoulders should be slightly lifted off the ground, and you should be staring at your belly button.
**Hold this position for 20 seconds, then rest for 30 seconds before repeating the circuit.**
Not Done Yet!
To complete this workout you must complete 5 rounds of these no-equipment exercises.
Between each round rest for only 30 seconds.
Should you want to up the ante a bit, you can add resistance to this workout by:
Resting a weight on your hips during the glute bridge
Putting a resistance band around your feet during the Spiderman mountain climbers
Holding a weight in your hands during the hollow hold (though be careful that this does not put strain on your neck/shoulders!)
And there you have it. An efficient, heart racing, no-equipment workout made just for you.
Will you try it?
Want more workouts, fitness tips, and other information dance athletes need to know? Check out these reads: Gym Myths and Misconceptions: The Dancer Edition, Making a Split Decision: Tips and Tricks on How to Get Your Splits, Training Tip Tuesday: Knee Hovers for Core Strengthening
