There are several reasons why some people are averse to taking up an exercise or fitness program, and one of them is the misconception that it is expensive to do so. Many, who would certainly benefit from doing regular exercise, fail to do so as they believe it requires them to take out a gym membership or splash out hundreds of dollars for fitness and exercise equipment.
Nothing could be further from the truth, and the simple fact is, there is absolutely nothing you need to take part in some exercise other than that you wear suitable clothing and have the commitment to do so. Further, there are multiple exercise routines and workouts that you can do that require zero fitness equipment. To prove it, we are going to outline three excellent workout exercises where no specialist equipment is necessary.
One slight caveat is that there are some fitness workouts you can do at home by utilising items that you are likely to already have. For example, o replicate weights, you could use a pile of books, a heavy laundry basket or a toolbox. You can also use items like chairs to lean on or stairs instead of a fitness step. Beyond these, use your imagination, as there are plenty of others.
#1: Bicycle Crunch
This is a great workout for your abs, as well as stretching your legs.
1: Lie on the floor and bring both legs off the floor whilst bending your knees.
2: Bend both elbows and place your hands behind your head
3: Start ‘crunching’ by pulling your left knee towards your head and straightening your right leg
4: At the same time, twist your torso to the left, bringing your right elbow forward so that it touches your left knee
5: Repeat the crunch by alternating to your left knee, straightening your left leg, twisting to the right, and touching your right knee with your left elbow
6:Continue alternating the crunches for your desired number of reps.
#2: Mountain Climbers
Do not worry, we are not sending you off to climb the nearest mountain. This is a great workout for your leg muscles and your lungs.
1: Start by taking up the plank position, which is both arms on the floor, shoulder-width apart and supporting you as you face forward.
2: Both your legs should be stretched behind you as far you can, with your toes on the floor and curled so your foot is angled upwards
3: Keeping your back straight, thrust your left knee forward as far as you can towards your chest.
4: Take your left leg backwards and straighten it again, and then repeat the forward movement with your right knee
5: Alternate between your left and right knee, moving them as quickly as possible
6: Continue for 30 seconds, stop for a short breather, then repeat 2 or 3 times
#3: Split Squats
This exercise focuses on your hamstrings, quads, and glutes, giving you triple the benefit.
1: Stand with your left leg in front of you and your right leg behind you, with your hands resting on your sides
2: Move forward with your left leg, bending your knee whilst also bending your right knee behind you
3: Lower your body so that your left knee forms a 90° angle
4: Push up again, and then repeat this movement back and forth for 12 reps
5: Alternate so your right leg is in front and do another 12 reps