5 no-equipment workout moves you can do wherever you are

23 Mar 2020

No access to a gym right now? Even if you’re stuck at home due to the Restriction Movement Order, you can still workout at home! You don’t even need equipment to get your heart pumping and muscles working. Use this super-simple body-weight workout consisting of 5 no-equipment workout moves to burn fat, tone every muscle and improve your fitness!

How to do this workout: Perform the workout as a circuit, completing a number of repetitions of each exercise without resting. Once you’re one set of each exercise, rest for two minutes, then repeat the entire circuit 1 - 2 more times.

Exercise 1: Bodyweight Squats

Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. That's one repetition. Do 15 to 20 repetitions.

Exercise 2: Incline push-up

Assume a push-up position, but place your hands placed on a raised surface—such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible. Do 12 to 15 repetitions.

Tip: The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to. However, if the incline push-up is too easy for you, do it the old-fashioned way, with your hands on the floor!

Exercise 3: Hip Raise

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to squeeze in your tummy as much as possible and hold it that way—this gives you a tight core—while breathing normally. That's the starting position. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position. Do 10 repetitions.

Exercise 4: Side Plank

Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.

Exercise 5: Y-T-I Raise

This is a three-exercise combination move. You'll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.

And there you have it - a complete workout that workouts all your muscles and gets your heart pumping!

In light of the current circumstances, Mayflower Holidays recognise that our customers may have difficulty in reaching us through our customer support helpline. We strongly urge customers with non-immediate concerns to contact us via email at cs@mayflower-group.com or through our contact form if you have any concerns or issues. Meanwhile, we would like to remind everyone to stay safe during this period of restricted movement. See you again soon!