No equipment? No excuse!

Although not the ideal situation, you can certainly get a good workout without the gym equipment. With the internet at your fingertips and nothing but your four walls of privacy, there really is no excuse for not exercising.

Remember, it's always important to warm up before you do a strength training routine. But since you're at home and have no equipment to warm up on, wander over here and perform some of these dynamic warm-up exercises before you get started.


Upper Body:

1. Pushups
Pushups are an overall fantastic foundational exercise. There are so many modifications of the pushup it can be used from beginner to advanced athlete. Pay attention to form however, so as to not put any stress on your lower back.

2. Dips
Another must have in your workout routine. Dips at home can be performed using a chair or coffee table or simply stacking a couple of big books on the floor!

3. Supermans
Great exercise for the lower back. While its not an intense exercise, maintaining lower back strength is very important and it's a great addition to a core routine.

4. Crunches
Another exercise that has a million and one variations. You can target both upper and lower abdominals.

5. Inchworm
Also known as hand walkouts, this exercise works your entire body. In addition to targeting core, upper and lower body muscles, you also get a great stretch.

6. T, Y, I
T, Y, I's are fantastic for your lower back, hips and abs. You can do these in three different positions that will work different areas of you back. The “T” position is with your arms out to your sides, the “Y” position is with your arms in the shape of a “Y” in front of you, and the “I” position is with your arms straight forward in front of you. You can choose one arm position or alternate through them all!


Lower Body Exercises:

1. Lunges
Lunges target glutes, quads and hamstrings. Remember proper form and technique ladies so as to not put any undue stress on the knee's.

2. Overhead Squats
Grab a broom hold it high, and Squat! Squats are another foundational exercise and with many variations to mix it up.

3. Step ups
Perform these bad boys on a chair or your coffee table or a heavy box. They will get your heart rate up and your quads burning.

4. Squat Thrusts
Perform this exercise at a fast pace to maximize its benefits. It targets quads and your core, making it an effective exercise to get your heart rate up and burn extra calories.

5. Squat Thrusts with Push up
Same as the original version of the Squat Thrust, but with a twist. This exercise targets every muscle in your body.

6. Wall Chair Squat
Looks easier than it is! This exercise is great because it provides support for your lower back and takes pressure off your knee's. Very similar to Stability Ball Wall Squats, but obviously without the ball. As you become more effective at performing this exercise, hold it for a longer period of time.


Now there's no reason to use the "I couldn't make it to the gym" excuse!