Healthy Living

12 Simple Exercises That Take the Work Out of Workout

12 Simple Exercises That Take the Work Out of Workout
Share on facebook
Share on Facebook
Share on facebook
Share on Facebook

plank

Ditch the gym memberships, ditch the equipment, and most importantly, ditch the fat.

Exercise physiologist, Albert Matheny, has shared what he believes to be the 12 best exercises to lose weight.

Maximize Your Workout

With no equipment required, you can do these simple exercises anywhere, anytime and in less than 30 minutes. And they’re super beneficial to your overall health and muscle performance.  

Get in Shape Faster

Choose any 3 of these exercises and turn them into a personalized workout. There are many great routine ideas online.

Be Safe

Perform the movements slowly. Don’t over-do it – this may lead to stresses in the body and muscles. Stay hydrated with natural sports drinks. As always, consult your doctor before starting a new workout routine.

1. Push up

Keep your hands under your shoulders and your elbows close to your body.

2. Plank

Keep your hands under your shoulders. Tighten your core and butt, making sure your body is in a straight line.

3. Glute Bridge

Lie on the floor with knees bent and feet hip-width apart. Contract your abs and use your heels to push your hips off the floor.

4. Spider Lunge

Start in proper push up position and bring your right foot to the outside of your hand, landing with a flat foot. Repeat on other side.

5. Plank Tap

Start in proper plank position and lightly tap your left shoulder with your right hand. Return to plank and repeat with other hand.

6. Squat

Place your feet hip to shoulder width apart. With your toes turned out, chest tall, and head forward, squat down as far as possible.

7. Side lunge

Keep your chest up, shifting your weight through your heels as you lunge from side to side.

8. Squat jump

Squat with knees parallel to the floor and arms out in front of you. Jump up keeping your chest straight and throw your arms behind you.

9. Jumping lunge

Lunge as low as you can with your front knee at a 90 degree angle. Jump and switch your feet position, so your front foot goes back and back foot comes forward. Pump arms like you’re running.

10. Single-leg dead lift

Stand tall with a tight core and raise one leg straight behind you with toes pointed down. Pull yourself back to standing using the hamstring. Keep your back straight and only do one leg each rep.

11. Reverse lunge

Lunge by stepping one foot backwards, keeping your front knee at a 90 degree angle and your chest up. Allow your back knee to lightly touch the floor and push with your heel to stand up.

12. Walkout

Keep your legs as straight as possible and your back flat. Place your hands on the floor and while maintaining a tight core, walk your hands forward until you’re in plank position. Walk your hands back to standing position while pressing your heels into the ground.

Sources:

http://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises

http://www.buzzfeed.com/sallytamarkin/total-body-workouts

Image Source:

http://loudtrain.com/the-only-12-exercises-you-need-to-get-in-shape

Share on facebook
Share on Facebook

A Quick Note from Our Founder

Have you been curious about losing weight eating Bacon and Butter?
You’re not alone!

Going “Keto” has helped so many of my friends drop weight and keep it off.

And it’s the perfect time to try it because right now you can get a free copy of a brand new cookbook called The Bacon and Butter Cookbook

This cookbook is jampacked with 148 delicious ketogenic recipes that will help you burn fat like crazy. Even stubborn belly and thigh fat won’t stand a chance because your body will have NO CHOICE but to burn that fat for fuel!

If you’ve struggled to get rid of stubborn fat, you owe it to yourself to test-drive the keto diet and see how effective it really is. It’ll be easy once you have this free cookbook…

HURRY, this free offer won’t last long!

Related Articles

Read More About:

Michelle Toole

Share on facebook
Share on Facebook