1. Push Ups and Variations:
Start with a simple push up by placing your hands underneath your shoulders and lowering down to create a 90 degree angle with your elbows. Variations to the two arm pushup include changing your hand position to increase the difficulty of the exercise and using weights to perform a tricep curl at the end of every repetition. Alternatively, you can do a pushup with single leg raise to increase the intensity of the drill. Alternate between legs every repetition. If these pushups are too difficult, start on your knees until you can work your way up to a plank position.
2. Workout while Brushing your Teeth:
Brushing your teeth may be a monotonous task; however, this simple chore can be turned into an intense workout by doing wall squats. While brushing your teeth stand against a wall with your two feet about two feet in front of you. Bend your knees until in a seated position at roughly 90 degrees. Try to hold the squat position in fifteen second increments until you can hold it for a full minute. Continue to repeat the exercise until you have finished brushing your teeth. Alternatively, this workout could be done while reading a magazine or during commercial breaks of your favorite television show. As long as you have a wall to support yourself, squats are easy to do without going to the gym.
3. Crab Crawl:
This exercise can be done indoors or outdoors; however, it requires a large amount of space to properly perform. To begin the workout, sit on the ground with your hands pointing behind you and placed behind your shoulders. Lift your legs up to a bridge position and use your hands to walk yourself backwards 15 to 25 feet. Once completed, stop and reverse the direction. For optimal results repeat the exercise three to four times. In addition to building strength in the shoulders, this exercise helps develop muscle in the triceps and the core.
4. Unleash your Inner Superhero:
Act like your favorite childhood superhero by laying flat on your stomach with your arms in front of you. At the start of the exercise, your legs should be flat against the ground with the toes pointing into the floor. With your head slightly elevated, lift your arms and legs at the same time to simulate the sensation of flying. As you lift your legs and arms maintain this position for 5 to 10 seconds and repeat 15 to 20 times. In addition to strengthening the lower back this is a great exercise for improving your core strength.
5. Side Plank:
Anyone who has ever practiced yoga can attest that it can be an intense workout. The poses may not appear challenging; however, each movement tests your body’s stamina, strength and endurance. The side plank is a popular yoga position that can help strengthen and tone your obliques and core. Start by placing a yoga or exercise mat on the floor and getting into a plank position with your arms slightly bent and underneath your shoulders. Once comfortable with the sensation from this position move so that you are lying on the ground on your side. Your shoulders should be in a straight line to each other. Rest on your forearm and use the strength from your core to keep your body elevated. Hold for thirty seconds and switch sides. Once comfortable with this position try lifting the top leg and outstretching it from your body while in the plank.