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Health & Fitness is so important, and so are you! If you have a current fitness routine that you enjoy, then there’s nothing wrong with sticking to it. However, if your current routine doesn’t align with your goals or needs right now, consider adding these exercises to the mix. These 12 exercises are easy-to-follow at home or on the go, no matter what type of exercise program you’re following. Even if this is your first time exercising ever–or in quite some time–you can use this list as an outline for building a better workout plan for yourself. And don’t forget about nutrition! Eating healthy foods will help fuel your workouts and keep muscle soreness at bay.
Without further ado: here are 12 exercises you can do at home, in the office, or on the go.
Do each exercise for 30 seconds with a 10 second rest in between each, after the circuit is complete rest for 2 minutes. You can follow this up with 2-3 more times through if you desire.
Jumping Jacks
For 30 seconds – Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.
Wall Sit
Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back fl at against the wall. Hold the position for 30 seconds, rest 10 seconds. You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
Push Up
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position. If you’re unable to complete a push-up, you can complete them from your knees instead of your toes. Get up into a push-up position and then lower your knees down to the floor so that your torso is still in a straight line with your thighs. You can also have your feet remain on the floor and place your hands on a bench, so that you’re at an incline position. If you want to increase the difficulty of the regular push-up, you can place your feet up onto a bench, which will increase the amount of body weight placed on your arms.
Crunches
Begin this exercise by lying on your back on a mat in a normal sit-up position, with your feet fl at on ground and your knees bent and your arms stretched out straight on each side. Simply execute a crunch while using only your abdominals and by reaching both of your arms straight out in front of you and then return slowly to the start position – do as many as you can for 30 seconds
Step-Up (Alternating Legs)
Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Step up for 15 seconds, leading with the right foot, then the left, bringing both feet completely onto the chair. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground. Switch legs, and start stepping for 15 more seconds.
Squats
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position. Do this for 30 seconds.
Chair Dips (Triceps)
Sit in a chair, holding on to the edge with both hands, knuckles pointing forward. Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two. Make sure your arms (not your feet) are supporting your weight throughout the motion. Repeat 12 times. On the last rep, hold at the bottom for eight counts, then pulse up and down slightly eight times before straightening your arms.
Planks
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. Hold the position for 30 seconds.
High Knees
Basic high knees can be performed while running in place or moving over a distance. Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can. Perform this exercise for 30 seconds.
Side Plank
Lie on your side on your mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side for 30 seconds.
Lunges (Alternating Legs)
Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with forward leg to return to the starting position. Alternate legs – for 30 seconds. If this movement is too difficult to perform due to weakness, do not perform the full movement.
Push Up with Rotation
Start with hands just wider than shoulder-width, hands and feet on the floor, body straight from head to-heel, arms fully extended, but not locked. Lower your body until elbows are bent at 90 degrees, keeping core muscles engaged. Push up, rotate upper body and extend your right arm upwards. Return to starting position and repeat. (Alternating sides).
If you’re over 40 and looking for a new exercise routine, the article above provides 12 exercises that are simple to perform. The best part is they can be done at home or in the office with no equipment needed! If your goal is weight loss, these movements will help improve muscle tone while burning calories. If you want more strength training benefits try adding weights into your workout regime. And if you just need some extra motivation to get moving, our trainers would love nothing more than to work with you on an ongoing basis.
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