What are the Advantages?
Optional Equipment to Use
The Benefits of Warming Up
Exercises without Equipment
- Push-ups Start on the floor, with the body straight and weight supported by the toes and hands, which are positioned straight below the shoulders and pressing away from the floor. Engage the core to maintain integrity in the torso as you descend until your chest gently touches the floor. Then, explosively press back up until your arms are fully extended.
- Crunches Some people underestimate crunches, but with the proper form, they can build incredible core strength. The key is to think of pulling your belly button into the floor to stay engaged. Also, be mindful of not using your hands to pull your neck/head up. It should all come from the core. Keep the movement slow and controlled.
- Star planks Begin in a push-up pose, then walk your palms and toes out to form an X shape with your body. Engage your core to keep your torso straight. Hold the pose for a few seconds, then walk your palms and toes back into a push-up position.
- Lunges This unilateral exercise (meaning you work one side of your body at a time) is great for targeting and addressing imbalances of weakness. From a standing position, step forward with one foot into a lunge. Your back knee should “kiss” the floor. The front knee should be directly above your foot/ankle. Pushing off the front foot, return to your standing position. Repeat on the other side.
- Burpees Begin in a standing position with your feet at shoulder-width distance. Lower into a squat until your thighs are aligned with the floor. Once you’re at the bottom of your squat, move into a push-up position and do one push-up. Then, return to a squat position and explosively jump up.