5 No-Equipment Home Exercises

When time, money and space are a struggle to find, have no fear the Platinum Pilates home workout is here! Below are 5 exercises you can do anywhere – in the park, on the beach or in your living room! No equipment needed, just yourself along with some motivation. The lovely Gigi has helped me out with her fantastic demonstrations below. These exercises are tough but easy to follow. Do them quickly and don’t forget to stretch before and after.

1. Squat Jump

Stand with your feet shoulder-width apart.
Start by doing a regular squat, pressing your bodyweight back into your heels.
Tighten up your tummy and jump up explosively.
When you land, lower your body back into the squat position to complete one rep (note- never land with straight legs)
Land as quietly as possible, sinking back into your heels. The return requires control.
Wow those legs should be burning and your heart rate will be up too.

3 x 20 seconds

Tip: try not to let your shoulders lean out over your knees, as this can strain and injure your back. Although you hinge forward at the hips, try and keep the spine flat.

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2. Lunge Jump

Stand in a lunge position with one foot in front at a 90 degree angle and one foot behind, hips lowered down.
Push body explosively up into a jump and switch legs.
Replace your feet in the air, moving back leg in front, and front leg in back.
Land into lunge with opposite legs and repeat.

3 x 20 seconds

Tip: Keep chest and torso upright and engaged throughout entire movement.

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3. Burpee

Burpees are probably the best exercise for blasting that unwanted fat. They are definitely the best high intensity workout as they work your entire body and increase your heart rate fast. You will work pretty much every muscle in your body while doing them, so you’ll actually burn more calories in less time when you do burpees. Hurray!!! Its not all good news though, the burpee is super tough! They are the ultimate example of functional fitness, meaning they’ll not only help you meet your weight loss and fitness goals, they’ll also help you perform better during everyday daily activities like lifting, pulling and bending. Muscles worked:  arms, chest, quads, glutes, hamstrings, and core.

Stand with your feet hip width apart and your arms down by your side
Lower into a squat position with your hands flat on the floor in front of you
Kick your legs backwards into a press up position
Thrust both feet forward so you are back in the squat position
Jump up explosively and raise both hands over your head

3 x 20 seconds

Tip: Do them fast and with lots of energy and intensity and you’ll get an even bigger calorie burning effect that will last all day long. If you wanr to make this a more advanced exercise, add a push up into the mix!

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4. Plank to press

Start in a high plank position on your hands with your feet shoulder width apart and your lower back in a neutral position.
Bring one forearm down at a time until you are in a plank on your elbows.
Push your body back up to a high plank, one arm a a time.
Alternate sides and do as many as you can in 20 seconds.

3 x 20 seconds

Tip: Keep elbows and hands working under your shoulders and not out to the side. Squeeze the glutes to support the lower back. Keep your hips

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5. Centipede

Yes it is exactly what it sounds like. You are gong to move like a centipede! This is a fantastic all over body workout with a focus on the stabilizing muscles in the tummy!

Start by leaning over at the waist, and place the palms of the hands on the floor
Ensure that there is a soft bend in the knees
Maintain stability in the core and walk your hands away from the feet one at a time.
Continue hand movement until you are in a plank position
Hold the hands there, palms on the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!).
Then go back just as yowent in. Walk feet back, keeping shoulders above wrists.
Then walk hands back one by one until your hands are at your toes. Then stand up.

3 x 20 seconds

Tip: Maintain neutral pelvis during the entire exercise for spinal support. Make sure your feet and hands are never walking at the same time.

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Complete 3 rounds of 20 seconds for each exercise. Take 20 -40 seconds rest in between each round. Tempo for every exercise is fast. Total workout time: less than 8 minutes.

Hayley x

If you would like to book in for some personal training sessions or private pilates sessions with Hayley at Platinum Pilates, just email hayleykillenpt@gmail.com or you can book online at platinumpilates.ie.

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