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Zogics Blog

Simple Exercises You Can Do Anywhere

May 11, 2016 By Zogics

Zogics_Blog_May_2016_Exercises_Anywhere.jpgIf you are on the lookout for simple exercises you can do from any location, you are not alone. Whether you're looking to enjoy the warm weather or you're sick of going to the gym everyday, these easy exercises are perfect for working out outdoors or even from the comfort of your own home!

Full Body Exercises

Mountain Climber

Begin with your hands and knees on the floor. Extend your right foot forward while reaching out straight with your left leg. Maintain a tight core and keep your hands on the floor. Jump. The right leg should extend straight behind the body while the left knee is forward.

Inchworm

Stand upright. Keep your legs vertical but do not lock them in place. Gradually lower your torso in the direction of the ground. Reach down to the floor. Walk your hands forward. When you reach the position for a push-up, take small steps until your feet meet up with your hands. Perform five reps.

Tuck Jump

Jump up as high as you can. As you jump, pull your knees up to your chest while reaching out with your arms. Allow for a slight knee bend as you land. Then jump once again.


Lower Body

Wall Sit

Slide your back along the wall until you reach the point where your thighs run parallel with the ground. Keep your knees above your ankles. Maintain a straight back. Perform in one minute sets or until your legs tire. If necessary, incorporate bicep curls to heighten the difficulty level.

Pistol Squat

Hold your arms out straight in front of your body. Raise your left leg, flex your left ankle and pull your hips back. Lower your body as you maintain a raised left leg. Hold this position. Return to the starting position and repeat three reps.

Clock Lunge

Perform a forward lunge. Then step back to the left and lunge once more. Complete the semicircle by executing a backward lunge. Resume your initial starting position to complete the rep. Perform 10 reps and alternate legs.


Upper Body

Dolphin Push-Up

Start out on all fours but with your elbows touching the floor as well. Lean forward, allowing your head to hang over your hands. Lift up your arms and resume the starting position.

Judo Push-Up

Begin in the traditional push-up position. Lift your hips and quickly lower the front of the body until your chin nearly touches the floor. Swoop your head and upper body up, drop your hips and reverse the move to achieve a raised-hip position. Perform for a full minute in duration.

Donkey Kick

Begin in your usual push-up position. Hold your legs together, flex your core muscles and kick your legs into the air while bending at the knees. Reach your feet toward your rear and land softly.


Abs & Core

Russian Twist

Begin in a seated position. Bend your knees and press your feet together. Move your arms from one side to the other in a twisting motion. Keep twisting at a slow speed from side to side for two full minutes.

Shoulder Bridge

Lie down on a soft surface. Bend your knees and align your feet with your hips. Hold your arms at your sides and lift up with your hips and back. Lift your right leg while flexing your abs. Return the leg to the ground and re-lift it. Perform 10 reps with each leg.

Bicycle

Lie down on a mat or other soft surface. Bend your knees and pull them in toward your chest. Hold your hands behind your head. Bring your left elbow to the right knee and vice versa. Pedal for a minute.

FILED UNDER: Training Tips

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