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10 No Excuses, Do Anywhere Workouts

Spring is here, the sun is out, and soon, there'll be one less excuse to avoid working out - you can't say "it's too cold outside" anymore. But you might still have the "I'm too busy to work out" excuse, or the "I can't afford a gym membership" excuse.

We're all busy, we all have bills to pay, and we all get a little lazy sometimes. That's when exercise gets pushed to the bottom of the priority list. But with these 10 no-equipment workouts, there's no excuse to avoid getting your sweat on.

10 The Conditioning Challenge Exercise

Start with 1 repetition of each exercise, then 2, 3, 4, 5, 6, 7, 8, 9, 10. Then go backwards doing 10 repetitions of each exercise, then 9, then 8, 7, 6, 5, 4, 3, 2, 1. All of these exercises require no equipment!

Jumping jacksBurpiesJumping Squats

9 The Full-Body, Beginner Bodyweight Exercise Routine

Do 8-15 repetitions of each exercise, going down the list, and then repeating the list once or twice (for 2-3 sets).

Bodyweight Squats: Pretend you are about to sit in a chair that's a bit far out of reach. Bend the knees and ensure they stay behind the toes. Keep the chest tall and back straight.

Knee push ups or full push ups: Start face down on the floor. Your arms should be at 90 degrees, with thumbs under your armpits. Push yourself up off the floor with your arms, maintaining a straight back and neutral neck. Return to starting position, but push yourself up again before making full contact with the floor.

"Swimming": Lie down face down on the floor, with arms extended above your head. Lift your chest off the floor and pretend you are doing the front crawl with your arms. Ensure your hips stay glued to the floor.

Hip Bridge: Lie down face up on the floor, with knees bent. Lift your hips up off the floor, then return to the starting position, but lift your hips up again before making full contact with the floor.

Mountain Climbers: Bend from the hips and put your hands on the floor. Drive your knees towards your chest in a quick motion, while trying to maintain your hips at the same level throughout the movement.

Superman: Lie down face down on the floor. Lift one arm and opposite leg straight off the floor. Return to starting position and repeat on the other side.

Plank: Lie down face down on the floor. You can do this exercise from the knees or from the toes, resting on your hands or on your elbows and forearms. Push yourself off the floor with your arms or elbows. Maintain a straight line from your head to your toes, and hold this position for as long as you are able.

8 The Sprint Conditioning Workout

Sprint for 200 meters at 60-80% of your maximum effort. This means you don't run at full speed, but just at over half of what you can do if you were going full speed. When you're done, rest for 2-3 minutes; then repeat twice (for 3 rounds total).

Rest 2 minutes.

Sprint for 200 meters, this time at 85-100% of your maximum effort. This means you run as fast as you can, or as close to it as possible. When you're done, rest for 2-3 minutes, then repeat this cycle 6-9 times (for 5-9 rounds total).

7 The Animal Flow Workout

via: pinterest.com

Animal Flow is an innovative workout that combines several bodyweight disciplines, mixing them with animal movements. This makes for a great workout that works every single muscle in your body. Animal Flow initially consists of three basic movements: the ape, beast, and crab, as well as transitions between movements. As you advance in the workout, more movements are added. Animal Flow is both challenging and fun, and as there is no equipment required, it can be done anywhere.

6 Bollywood Dancing

Bollywood dancing is all the rage at many gyms, but you don't need a gym membership to do it. Dancing to Indian music is both fun and a great workout, and you can find many videos on youtube. No Internet connection? Still not an excuse. Grab some Bollywood music on iTunes, and rock out anyway you like in your living room, at the park or anywhere. Remember to dance as if no one is watching!

5 Yoga

While a yoga mat is nice, you don't really need it if you're at a nice park, working out on the grass. It won't be as slippery on grass as it would be on a hardwood floor. Yoga can be done anywhere, and learning a few simple moves can help you gain flexibility and even endurance and strength, depending on the type of yoga you choose.

4 Tai Chi

Tai Chi can be both calming as well as a tough workout. It helps you build balance, flexibility, and even endurance and strength, depending on how well you know the moves. There are various forms of Tai Chi. In the West, we are most familiar with Taoist Tai Chi, which proposes a series of 108 moves that are easy to learn once you memorize the sequence. And since it requires no equipment, you can do it anywhere.

3 Cardio Kickboxing

If you have a lot of stress in your life, cardio kickboxing can help you let off some steam. It also happens to be a great cardio workout. Whereas in cardio kickboxing classes, you'll often use punch pads or shields, all the cardio kickboxing movements can be done with no equipment, anywhere, for a no excuses workout.

2 Chair Boxing

Too tired to be on your feet exercising? Foot injury? No problem. Do your boxing from a chair. All of the upper body movements that are done in kickboxing can be done sitting in a chair, so you have no excuse to not work out, even if your feet are tired, sore, or injured. Get your moves on!

1 The 80's floor workout

via: pinterest.com

Too tired to even get up off the floor? No problem, get your leotards out, and you can do this 80's workout without even getting up (just kidding about the leotards). Do 8-15 repetitions of each exercise, then go back to the top of the list and repeat  the list 1-2 times (for 2-3 sets total).

Leg Abductions: Lie down on your side, with legs on top of each other. Lift your top leg straight up as far as it can go without rocking your body. Return to starting position.

Leg Abductions: Lie down your your side with legs on top of each other. Now move your bottom leg as far forward as you can, without moving your top leg. Lift the bottom leg as high as it will go without rocking your body. Return to starting position.

Flutter Kicks: Lie down on the floor, face up, legs straight. Lift your legs slightly off the ground, and kick your legs, alternating sides (as if you were swimming back crawl).

Push Ups: You can do this from your knees or toes: start face down on the floor. Your arms should be at 90 degrees, with thumbs under your armpits. Push yourself up off the floor with your arms, maintaining a straight back and neutral neck. Return to starting position, but push yourself up again before making full contact with the floor.

Prone Shoulder Raises: Lie down face down on the floor, with arms beside your body, at 90 degrees. Lift your arms and shoulders off the floor, maintaining a 90 degree bend in the elbows.

Superman: Lie down face down on the floor. Lift one arm and opposite leg straight off the floor. Return to starting position and repeat on the other side.

Plank: Lie down face down on the floor. You can do this exercise from the knees or from the toes, resting on your hands or on your elbows and forearms. Push yourself off the floor with your arms or elbows. Maintain a straight line from your head to your toes, and hold this position for as long as you are able.

Finish any of these workouts with a nice, full body stretch, and you're set.

sources: dailyburn.com, animalflow.comyoutube.com

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