If You Don’t Have Any Equipment
You can get a great total-body strength workout, even when you don’t have a set of weights. “These bodyweight exercises involve big movements that get your heart rate up, burn lots of calories, and strengthen your back, arms, chest, glutes, legs, and abs,” says Guy. Perform one set of the following moves and then repeat, doing 5 fewer reps with each set, until you get down to 20 reps (three sets total).
Prisoner Lunges: Stand with feet together, hands behind head, elbows out to sides. Lunge forward with right leg, then return to start. Repeat on left, and continue alternating sides for 15 reps each.
Push-Ups: Start in a plank position, holding the spine neutral, no sagging. Lower your chest to the ground and press up. Do 30 reps.
Alternating Knee to Elbow Mountain Climbers: Stay in a push-up position. Bring your right knee in to meet right elbow. Return to start, switch sides, and repeat. Continue alternating sides for 15 reps each.
Prone Snow Angels: Lie facedown on floor with arms extended by sides, palms down, legs extended and together behind you. Lift head, chest, arms, and legs off the floor, and then sweep arms out to sides and overhead as you press legs out to sides. Keeping everything lifted, sweep arms and legs back to start. Perform 30 reps.
Broad Jumps: From standing, jump forward as far as you can, landing with soft knees. Do 30 reps.
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