Day 35: Wednesday Workout: No Equipment, No Excuses!
No Equipment, No Excuses!
Presented by Personal Trainer and Sports Nutritionist Cindy Whitmarsh
Perform all exercises for an entire minute, but you can work out anywhere from six to eighteen minutes. Good luck – every minute counts! You can do anything for a minute, right?
Exercise 1 – Floor push-ups from your knees or toes. Do ten at a time, taking a five-second break between each push-up. Keep going for an entire minute.
Exercise 2 – Triceps dips. Use a curb, chair, or elevated surface. With your hands behind you, hold on to the edge of the surface and dip down until your elbows are at a ninety-degree angle, then lift back up to the starting position with arms straight.
Exercise 3 – Wall squat. "Sit" on a wall. Start with your back against the wall, then bend your knees to a ninety-degree angle. Hold the position for the full minute.
Exercise 4 – Walking lunges. Perform walking lunges moving forward. Make sure to keep the weight in the heel of your leading leg. Don't let the knee go below ninety degrees.
Exercise 5 – Stationary squats. Squat back like you're sitting in a chair until your butt is down but your knees are not below a ninety-degree angle. Stand back up and squeeze your glutes at the top.
Exercise 6 – Ab crunches. Lay on the floor with your knees bent and feet flat. Lift your shoulder blades up, tuck your chin like there's an orange between your chin and your chest. Look up, exhale when you lift, and do small crunches for the entire minute. You can start with ten at a time, then take a five-second break if that's easier.
Stay Fit and Healthy!
About the author:
Cindy Whitmarsh is an 18-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her website or contact Cindy at .Cindy@CindyWhitmarshFitness.com