No Props? No Prob

In looking for inexpensive workouts, I can across this and thought some would find it of interest.  Some of these moves are the same moves that I do with my personal trainer, and I can say that they work. enjoy..... No Props? No Prob

The cheapest, most convenient workout on the planet will get you jaw-dropping results

 

Your equipment list for this workout: (1) 10 square feet of floor space, (2) you. No stretchy bands, balls, or dumbbells (even a mat is optional). No state-of-the-art machinery to wait in line for at the gym. What's the point? This routine can be done anywhere, anytime, and in just 15 minutes. Most important, it can lead to superior results. While machines and props isolate and strengthen individual muscles, they don't build overall functional strength. "Hoisting your own body weight distributes the exercise load over multiple muscle systems, providing strength and tone without bulk," says Juan Carlos Santana, C.S.C.S., CEO of the Institute of Human Performance in Boca Raton, Florida. This total-body workout, unrestricted by fancy equipment, is designed to do just that. Aim for 2 or 3 sets of 8 to 12 reps of each exercise, resting 30 to 60 seconds between moves. Do the routine 2 or 3 nonconsecutive days a week -- and after 4 weeks, change the "you" on your list to "your scorching body." 

Side Bridge with Abduction

  Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 6 inches (B). Lower and repeat. Complete all reps, then repeat on your right side. That's 1 set. SETS 2 to 3 REPS 8 to 12 REST 30 to 60 seconds

Wraparound Ankle Touch

  Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, then repeat on your right leg. That's 1 set. SETS 2 or 3 REPS 8 to 12 REST 30 to 60 seconds

Double-Stop Pushup

  Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of inches from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing back up to start. Too hard? Do the move with your knees on the floor. SETS 2 or 3 REPS 8 to 12 REST 30 to 60 seconds

Pushup Position Bird Dog

  Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both--but not your torso--and repeat, lifting your left arm and right leg. Continue alternating until you've completed 8 to 12 reps on each side. That's 1 set. SETS 2 or 3 REPS 8 to 12 REST 30 to 60 seconds

Windshield Wiper

  Bend your knees and lift your legs until your thighs are above your hips (A). Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor (B), then bring your legs back to center. Next, lower them to the right. Alternate until you've completed 8 to 12 reps on each side. SETS 2 or 3 REPS 8 to 12 REST 30 to 60 seconds

Supine Row

  Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees (A). Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor (B). Lower and repeat. SETS 2 or 3 REPS 8 to 12 REST 30 to 60 seconds

Your keeping us in check for the year  keep on bringing those  tips Jill they can be used by all, I love them coming here every morning is better than getting dressed and going outside and freezing my butt off lol.... Thanks they are appreciated !! Love the visuals too!!! You should have been a cym teacher : )

Thanks!!!  Because of my upcoming knee surgery - I have been really working on quads and abs.  I am not looking forward to crutches again...but I know I am in much better shape than before! Hugs! Jill