Fitness Together Brecksville: What is a Good Workout I Can Do at Home if I Don't Have Any Equipment?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

What is a Good Workout I Can Do At Home If I Don’t Have Any Equipment?

Adam Teplitz: If you're at home with no equipment, you still can get a great and effective total body workout in.

Complete the workout as a circuit to keep your heart rate elevated throughout.
Begin with mountain climbers for one minute to warm up. Start in a traditional push up position and alternate bringing each knee towards your chest. Pace yourself during the exercise.

1 1) Begin the workout with Sumo Squats. Wide squats will target your quads, hamstrings, glutes and inner thighs. Start with your feet shoulder width apart, chest high and head up. Slowly descend your body by pushing your hips back and then bending your knees. Bring your hip joint level your knees and then drive through your heels to extend back up. Aim for 15 to 20 reps.

2) Up-Down Planks. This will target your arms, shoulders and core. Start in a plank position with your legs straight and your elbows directly under your shoulders. Keeping your torso parallel to the floor, plant your right palm , as you raise your body so your right arm is straight. Repeat with your left arm. Complete 10 reps with each side.

3) Jump Squats
Start with your feet shoulder width apart, descend into a squat and explode through your heels into a jump. Keep your landing soft by landing on the ball of your foot before the heel hits. Complete 15 to 20 repetitions.

4 Push-Ups
Start with your arms in line with the shoulders, slightly wider than shoulder width. Keeping your torso parallel to the ground, lower your body towards the ground, leading with the chest. Bring your arms to 90 and extend back up. Complete 15 to 20 reps.

5) Fast Feet
A great cardio finisher. Alternate bouncing your legs by keeping your weight on the ball of the foot. Focus on elevating your heart rate.

Complete the circuit 2 to 3 times.

Justin Traft: A lot of clients ask what kind of workout they could do when they don't have access to any equipment. The answer is simple. You can just use body weight for exercises such as body weight squats or lunges. Of course you always have the option of doing push-ups in a wide variety of forms and movements. Example: close grip, traveling, decline, or the more advanced spider man push-ups. You can use your stairs at your house if you have them to do triceps dips or even use a chair. The most creative option is if you have a thick enough rope, you can anchor it on a beam in your house and make your own TRX suspension trainer. Which will allow you to do all the TRXexercises--- rows, curls , push-ups chest press etc. So making a workout at home can be relatively easy… just be open minded and creative!

Steven Madden: There is an easy bodyweight workout you can do at home if you have no equipment.

1. Jumping Jacks

2. Wall Sit

3. Push Up

4. Crunches

5. Step up on a chair

6. Squat

7. Tricep Dip on Chair

8. Plank

9. High Knees

10. Lunges

11. T-Push Ups

12. Side plank

Do each one for 40 seconds, resting 20 seconds between each. Rest 2 minuets and do the whole thing 2 more times.

Amanda Ricci: So whenever you’re doing any workout whether at home or in the gym always make sure you first complete a warm-up so that this way you are slowly increasing the heart rate. This is also warming up the muscles and joints to get them ready for activity and reduce or prevent any injuries. Also take into consideration any risk factors that you may have before you participate in any type of workout. Your fitness level may range from beginner to intermediate so with that in mind you can do different things to increase intensity such as using a heavy book or filling up a book bag with some books or use of milk jugs, which can end up being 10ibs if you fill them with kitty litter.

Home workout without any equipment:

Begin with a dynamic warm up by doing some leg swings front to back and side to side while standing against the wall. Then go ahead and do some arm circles and arm swings. Once you have all of your joints warmed up you can go ahead and start the workout.

Repeat each circuit 3 times

Jumping Jacks BW x 0:20 – 0:30 sec

Push-ups BW x 10-15 reps

Squats BW x 10-15 reps

Reverse Lunges BW x 10-15 reps

Bridges BW x 10 -15reps

Calf raises BW x 10-15 reps

Push-ups on incline using step BW x 10-15

Supine crab walk BW X 10-15

-Core-

Crunches BW x 10-15 reps

Toe touches BW x 10-15 reps

Russian twist BW X 10-15 reps

Have a great workout!!!

Mike Roberto: The cool thing about fitness is that you can do it with or without equipment. If you are strapped for cash, do not fret. Your body makes the perfect barbell to do a plethora of exercises. Here is a sample workout you can do if you have no equipment.

jumping jacks-3 sets of 30 seconds

Push ups-3 sets of 20 reps

mountain climber- 3 sets of 30 seconds

squats- 3 sets of 20 reps

high knees- 3 sets of 30 seconds

single leg hip hinge- 3 sets of 10 reps

plank- 3 sets of 30 seconds

side plank- 3 sets of 30 seconds each side

Tuesday, June 7, 2016

What is a Good Workout I Can Do at Home if I Don't Have Any Equipment?

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