Easy at Home NO Gym Equipment Workout

Long day at work and don’t feel like going to the gym? Don’t have any weights or workout equipment at home? Don’t have a gym membership?

Here are some things around your house and in your pantry or fridge to help keep you in shape if you can’t make it to the gym or have a gym membership. No excuses right? Modify if needed and workout at your doctor’s discretion.

ITEMS NEEDED:
16 or 20oz filled water bottles
Half gallon milk
5lb bag of flour or sugar
Paper plates
Canned goods
Couch or chair
Wall
2 dish or hand towels

AT HOME WORKOUT EXERCISES:

PAPER PLATES or DISH TOWELS
Sliding squat side lunge
Sliding side lunge
Sliding front pushup
Sliding knee tucks
Sliding rear lunge
Sliding side push up
Twisting knee tucks
Feet pikes
Mountain climbers
Plank with abductions
V-sits
Rollup sit ups

WALL
Wall sits
Tricep pushups
Pushups
Wall sits with leg extension

CHAIR
Tricep dips
Decline pushups
Knee ups
Raised leg sit ups
Chair squats
Knee tucks
Seated press ups

WATER BOTTLES
Reverse fly
Overhead Tricep extension

FLOUR/SUGAR/MILK
Side bends
Braced squat
Goblet squat
Split squat with lunge

CANNED GOODS
Hammercurls
Bicep curls
Overhead shoulder press
Front raises
Side raises
Chest fly
Overhead Tricep extension

There’s always the old faithful floor and cardio exercises we all know and love as well as other resources out there such as you tube, old exercise dvds, and exercise videos on demand you can use.

I hope this helps and will get you started as well as moving today. It’s time to get focused. Shed the weight and the excuses. You got this! Happy Thursday!