Strength Training Without Gym Equipment – Weightless Workout

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Being healthy is a essential for people of all ages. While some people are looking to get fit, others are looking to lose weight. However, a large majority of people put off both concepts because they find it simply too daunting or time consuming. Well, today we are here to offer you a short, efficient and simple workout that can be done anywhere at any time.

The exercises in this workout consist of: the burpee (burns calories and targets muscle groups), push-ups (engages abs and legs while toning chest, shoulders and triceps), glute bridge (targets your butt and your abs), jump squats (helps get your heart rate up and tones your legs) and planks (develops core strength).

The routine goes as follows:

Burpees To do a burpee, stand tall with your feet together. Come into a low squat and place your hands on the ground. Then jump your feet back to bring your body into a push-up position. Hop your feet back toward your hands and explode into the air, jumping as you reach your arms above your head to gain height. As many as possible for 30 seconds
Rest 30 seconds
Push-ups To do a push-up, start by kneeling. Bring your hands down to the floor, about shoulder-width apart. Press down on your hands and bring your legs behind you, propping yourself up on your toes. Straighten your back until it is parallel with the floor. Then lower your body down slowly until your elbows are at a 90° angle. 1 set of 20 on the floor, or 30 reps at an angle
Rest 30 seconds
Glute bridge To perform the glute bridge, lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides with your palms facing down.


Now, squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 3 to 5 seconds (this is key), then slowly lower yourself to the floor.

1 set of 10 reps (1 set should take 1 minute)
Rest 30 seconds
Jump squats To do a jump squat, interlace your fingers behind your head and pull your elbows back so that they’re in line with your body. Bend your knees in preparation to leap and then explosively jump as high as you can. 1 set of 20 reps
Rest 30 seconds
Plank To perform the plank, start to get into a push-up position, but bend your elbows and rest your weight on your forearms (instead of resting your weight your hands). When you’re in the proper position, your body should form a straight line from your shoulders all the way to your ankles. The key to holding this straight line is to brace your core by contracting your abs as if you were protecting yourself from a punch to the stomach. 1 set for as long as you can
Rest 2 minutes
Complete 4 circuits Each circuit (including rest time) should take you about 7 minutes


To book an appointment with our Physio or dietitian contact A2Z Medical on (02) 9758 9848.
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