Exercising without equipment can offer both the ability to increase strength endurance and cardiovascular improvement simultaneously. This form of full body exercise is a great way to create variety in a weekly exercise plan, while also offering an option for vacation travel, when exercise equipment may not be available. Elevated Prone Plank Marching Using a study chair to support your feet, assume an elevated, prone plank position. Hands should be should-width apart with feet stable on the chair seat. Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Try 5 on each side. A variation is to simple alternate lifting the right and left hands several inches off the ground, as if marching with the hands. You can also perform a forearm press-up, then alternate lifting each hand.

Exercising without equipment can offer both the ability to increase strength endurance and cardiovascular improvement simultaneously. This form of full body exercise is a great way to create variety in a weekly exercise plan, while also offering an option for vacation travel, when exercise equipment may not be available. All Fours Lateral Kick-Outs Assume an “all-fours” position on a mat – with knees below the hips and hands below the shoulders. While keeping your spine neutral, shoulder blades retracted, and knees just off the ground, tuck your right knee across and rotate your torso to the left, extending the right leg. Pull the leg back, while rotating back to the all-4’s position. Repeat with the left leg to the right side. Try 3-5 to each side.

Exercising without equipment can offer both the ability to increase strength endurance and cardiovascular improvement simultaneously. This form of full body exercise is a great way to create variety in a weekly exercise plan, while also offering an option for vacation travel, when exercise equipment may not be available. Prone Plank Rotations Assume a prone plank position on a mat with feet shoulder-width apart and the arms at 90-degree angles at elbow – forming a triangle. While contracting the core and maintaining a spinal neutral position, begin rotating your hips to the left and right side – passing through the start position while in transition – using the forearms and shoulders to prevent sagging at the hips. Try 3-5 to each side.

Exercising without equipment can offer both the ability to increase strength endurance and cardiovascular improvement simultaneously. This form of full body exercise is a great way to create variety in a weekly exercise plan, while also offering an option for vacation travel, when exercise equipment may not be available.

Kneel to Stand with Alternate Knee Elbow Touch

Assume a kneeling position on a mat or soft surface with hands placed behind the head. While contacting your core muscles, bring your right leg forward into a lunge position with the left leg following and stand up. Exhale as you start the motion then inhale once standing. Then, exhale as you alternate a left and right knee lift to alternate knee elbow. Try 5-10 remember to keep the core contracted and breathe accordingly. A variation is Lunge to Stand – starting in a lunge position and perform the same movement.