Anywhere work out

Anywhere Workout :

No Gym Equipment Required!

All you need to do this work out is a sturdy chair, two 1 liter water bottles, and a wall.

After the warm-up do two sets of the exercises.Aim to do the routine 3 times a week, waiting a day in between to let your muscles recover.

WARM UP

Do jumping jacks, high step march in place, walk quickly or jump rope for five minutes.

LOWER BODY

Reverse Lunges (works quadriceps, glutes, hamstrings, and core)
Stand in split stance, feet about 3 feet apart using a chair for balance. Keep your torso straight, bend knees and lower your body towards the floor without allowing your front knee to drift over your toes (you should see the tip of your shoe). Push through your heel and stand back up. Do 25 reps. Switch legs and repeat.

Wall Squat and hold (strengthens abdominals, quadriceps, and knees)
Stand with your back approx 12 to 18 inches from a wall, and place feet hip-width apart. (A) Lean back against the wall, slide down until your thighs are parallel to the floor and knees are bent 90 degrees and directly over your toes (you should see the tip of your shoe). Keep your arms close to your body, Place palms flat against the wall to stabilize yourself. Hold for 1 min. repeat 3 times.

*** Take it to the next level by holding position (A) extending your left leg forward until it's parallel to the floor. Hold for 3 seconds then lower. Switch legs and repeat movement. Do 20 repetitions of each leg.***

Prone Hip Raises (works buttocks and hamstrings)
Lie on the ground, bend your knees and place your feet on the ground in front of you. Place your arms by your sides, palms down. Slowly lift your buttocks and hips off the floor until your body forms a straight line from your knees to your upper back. Squeeze glutes and hold for three to five seconds, release and return to start. Repeat 25 times.

Calf Raises (works calves)
Stand with feet shoulder-width apart slowly lift your heels simultaneously a few inches from the ground, lower, and repeat 20 times

*** Take it to the next level by doing one leg at a time or standing on a stair with heels slightly over the edge. Slowly drop heels then press up onto toes.***

UPPER BODY

Wall Push-ups (strengthens chest, abs, and back muscles)

Stand facing a wall, about two to three feet away from it. Place your hands flat on the wall at shoulder level. Bend your elbows and lean forward so your chest is just an inch from the wall, and slowly push back until your arms are almost straight. Focus on using your chest when you push back from the wall. Repeat 25 times

Chest Press (works triceps ,shoulders back, and chest)

Lie on the floor with a water bottle in each hand. Hold water bottles a few inches above your chest, elbows even with the floor. Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat 25 times

Hands and Knees Leg Lifts (works triceps, back, chest, and buttocks)
Kneel on all fours with your back flat. (A) Extend your right leg behind you until it's slightly higher than parallel with the floor. (B) Bend your elbows, and lower your upper body until your chest is a few inches from the floor. Pause and return to starting position. Repeat 10 times with right leg lifted, then switch legs and repeat 10 more times to complete one set. Aim for two to three sets, resting for one minute between sets.

Arm Raises (strengthens shoulders, biceps, and triceps)
Stand with feet hip-width apart holding water bottles in front of thighs, palms down. Bring bottles up towards the shoulders (without swinging). Lower back down, turn palms until they face each other and lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.

Front raise – T- Side Raises (strengthens shoulders, biceps, and triceps)
Stand with feet hip-width apart, abs in and torso upright with water bottles resting in front of thighs (palms face the thighs). Begin by lifting the arms up to shoulder level Palm down (front raise). Immediately lopen arms straight out to the sides to shoulder level (T- side raise). Alternate front and side raises for 2-3 sets of 8-12 reps.

Single-arm rows (works back and shoulders)
Stand facing the seat of a sturdy chair, and bend at the waist to place your left hand on the seat and your left knee on the edge. Try to keep your back parallel to the floor. Holding a full water bottle your right hand, Palms facing the back, arm straight at your side, slowly bend your elbow and bring your right arm up so the upper arm is parallel to the floor, then gently return to start. Repeat 25 times then switch sides.

Single-arm Tricep Extensions (works triceps and shoulders)
Stand facing the seat of a sturdy chair, and bend at the waist to place your left hand on the seat and your left knee on the edge. Try to keep your back parallel to the floor. Holding a full water bottle your right hand, Palms facing inward, arm straight at your side, slowly bend your elbow and bring your right straight back behind you, then gently return to start. Repeat 25 times then switch sides.

ABDOMINALS

Abs Toner (strengthens abs and shoulders)
Lie on your back with your arms extended toward the ceiling. Bend your knees and lift your legs with knees bent at 90 degrees. Keeping the bend in your right knee, slowly lower your right leg until your toes touch the floor. Return to starting position, and repeat 25 times. Switch and repeat on left side.

Modified Crunches (works upper abdominal muscles)
Lie on your back. Bend your knees and place your feet on the seat of a sturdy chair Place your hands behind your head, or cross your arms over your chest. Then tuck in your chin, round your back then slowly curl up lifting your torso until your shoulders are off the ground. Gently come back down. Repeat 25 times

Chair crunches (works lower abdominal muscles)
Sit on the edge of a sturdy chair so your bottom is on the seat but your thighs are not; hold the edge of the chair with both hands. Tighten your abdominals, pull in your belly button, and lift your feet about an inch off the ground, then slowly bring your legs and knees up towards your chest, try to keep your back straight throughout the exercise. Lower your legs without allowing your feet to touch the ground, and repeat 25 times

COOL DOWN AND STRETCH

Rolling Lower Back Stretch (stretches lower back)

Lie on your back pull your kness up to your chest with your arms wrapped around your shins. Slowly rock side to side and back and forth to relax and stretch your back.

Lying Lower Back Stretch (stretches lower back and hamstrings)
Lie on your back and bend your knees, placing your feet flat on floor. Bring one knee up towards your chest, wrapping your arms around the shin. Pull your knee close to your chest, and hold for 10 to 15 seconds; switch legs. Repeat again on each leg.

Cobra (stretches front of shoulders and upper abdominals)
Lie facedown with palms on floor near shoulders and elbows close to body. Press hands into floor as you lift upper body, looking up towards ceiling, keeping hips on floor. Relax shoulders, Hold for 30 seconds, repeat 5 times

Mad Cat Stretch (stretches abdominals and back)
Get down on all-fours. Let belly button lower toward floor as you slowly arch back, looking up. Now bring belly in toward spine as you slowly press up and round back like a “mad cat”, Hold for 30 seconds, return to start and repeat 5 times.

Doorjamb Chest Stretch (stretches the chest and front of shoulders)
Stand near an open doorway with right elbow bent, as if swearing an oath. Place right palm on doorjamb, and slide it up slightly. Slowly lean forward into door opening until you feel a stretch in chest and front of shoulder. Hold for at least 30 seconds, then repeat on the other side.

No time for a full workout? Remember, a little something is always better than nothing at all. Do a little before work or school, or during commercial breaks when you’re watching TV. There is always time for a little exercise and every little bit counts!