No Equipment Workout Moves
No Equipment Workout Moves - 3 to Try at Home
As online personal trainers helping clients who travel for work, are busy moms, or just prefer to tone up at home, the Fit Armadillo team and I love a good no equipment workout move and know many.
But it's always refreshing to try out someone else's no gym no problem fitness routine!
Earlier this month, Power Music gave me the opportunity to do just that when they invited me to try out and review one of their fitness classes. I selected the Group Rx Boot Volume 16 class as it featured body weight only fitness moves and I wasn't disappointed.
The class shared a total of 12 no equipment fitness moves to target your core, upper body, and lower body.
For today's Tighten + Tone Tuesday post, I'm sharing my top 3 favorite no equipment fitness moves from the Power Music workout video, their modifications, and my review of the video for my fitness professional fans.
3 No Equipment Workout Moves to Try for Your Next Home Workout:
As you can see, those moves might not require any equipment, but they are no joke! My heart rate was definitely up just demonstrating these home gym friendly exercises.
Review of the No Equipment Fitness Moves:
Move #1: Bounding Squat Rewind
Level 1: Jump into a squat landing with your feet wide and sitting back so your knees are in line with your ankles. Hop your feet together 3 times to get out of the squat and return to start
Level 2: Jump into a squat a few feet in front of your body, still keeping your weight in your heels and your knees in line with your toes when you land. Return to start using three jogging steps backwards. Remember to change your leading leg for the reverse steps after each squat (i.e. Jump forward into a squat, jog back R, L, R THEN jump forward into a squat, jog back L, R, L).
Level 3: Same as level two, but getting back to start with 3 reverse squat jumps instead of three steps.
Move #2: Wounded Crab
Level 1: Start in reverse tabletop position (sit on the floor, place palms below your shoulders and feet in front of you so that when you lift your hips your knees and ankles will be in line). Lower your hips and extend one leg. Exhale to lift your hips into reverse table top with your leg extended parallel to the floor, inhale to lower almost to the floor and repeat.
Level 2: Same as level 1, but traveling forward and backward. Complete the traveling portion by walking your right then left hand back then jumping your supporting foot back. Next, return to start by walking your hands and then feet forward. Think: Lift hips, lower hips, walk, walk, jump
Level 3: Same as level 2, but traveling side to side instead of front and back
Move #3: Plank Express
Level 1: A modified forearm plank (for more help with this exercise, head HERE) with a same knee to same elbow and knee to same side lift.
Level 2: Level one in a regular plank. Keep feet together, if you're advanced. Move feet about hip width apart to modify the move.
Level 3: Starts like level two, but instead of keeping leg bent, extend it straight and perpendicular to your body for the second motion. Then, lift your leg up after motion two (i.e. same knee to same elbow, straight leg perpendicular to torso, straight leg lift).
For all plank moves keep abs tight and hips parallel to the ground for all but kneed to elbow motions.
Review of Power Music Program for Fit Pros (click below to expand):
For my fellow fitness professionals a few notes on the video that inspired today's post, the Power Music Group Rx Vol. 16 Boot video.
Overall, I thought this video and the accompanying materials were very well done. In addition to two full workouts using a total of 12 fitness moves, the class featured a separate video reviewing each move and modification on its own, downloadable class music, and marketing materials.
While I did enjoy the fitness moves and modifications, I would use the warm-up exercises with caution. Many of the moves for the four minute warm-up required participants to have their hands above their heads and/or go from standing to the floor fairly quickly.
While they did say it was OK to go at your own pace, I would NOT recommend this type of a warm-up for most exercisers. Having your hands above your head and going from standing to the floor cause your heart rate to increase quickly and this would not be advised at the start of a workout for beginners. Luckily, the other moves in the "gear up" phase are fine and could be used for all levels.
Don't forget to take action!
Now that you watched the video don't forget to take action!
Leave a comment below this post sharing your thoughts and how you'll add these fitness moves to your next workout: