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Not to mention,bodyweight exercisescan be just as effective as the moves you do with equipment.
Katie Thompson
With the help of a little gravity, your own body is an amazing tool for challenging your muscles.
Here are the equipment-free exercises that top trainers swear by, for their clients and for themselves.
No whistles or bellser, kettlebellsrequired.
Demonstrating the moves isCookie Janee, a background investigator and security forces specialist in the Air Force Reserve.
It also seriously works your core.
Plus, there’s something that just feels badass about working on push-ups and seeing yourself improve over time.
“I personally love that feeling of strength that comes from this simple move,” says McAlpine.
Do 3 sets, resting up to one minute in between each.
“It really works the back, shoulders, and butt, if youre doing it right.”
Reps suggestion: Start with 10 seconds, and repeat for three to five sets.
As you get better, attempt to increase the number of seconds, suggests Walsh.
Do four sets on each side.
“And it not only hits all the major muscle groupsit also lets you work on balance.”
Give it a shot and you’ll see why.
Reps suggestion: Do 6 to 10 reps on the same side, then switch sides, says Swan.
And it’s really easy to do anywhere.
“The sit-out is a combination of mobility, stability, strength, and coordination,” he explains.
They work your upper body, glutes, and entire core.
“Traveling means sitting a lot,” she says.
Incorporating glute bridges in your routine can help combat this.
“A strong core never goes out of style,” says Marraccini.
Reps suggestion: Marraccini says 10 reps is a good starting point, repeated for 3 sets.
(Pssthere arenine ways to do a burpee, no matter what your level is.)
The combo of the two will skyrocket your heart rate for a major cardio challenge.
Reps suggestion: Continue this movement for 30 seconds, followed by a 30-second break.
Keep going for as many sets as you have time for, says Harrison.
“Its a fun, effective compound movement.
This specific combination goes like this: curtsy lunge, reverse lunge, hop (bonus!
), reverse lunge, repeat.
Do 2 sets total on each side.
Gifs and image: Photographer: Katie Thompson.
Hair grooming: Yukiko Tajima.
Makeup: Risako Matsushita.
Stylists: Rika Watanabe, Tiffany Dodson.
ModelCookie Janeeis a background investigator and security forces specialist in the Air Force Reserve.
