No equipment? No problem!

I taught a 30 minute boot-camp style class the other night to an awesome group of ladies.  We worked in a small space with no equipment and let me tell you – I am SORE today!  Have 30 minutes to spare?  Perfect!  You can do this workout in the comfort of your own home, right in front of the television screen.  Make sure you take breaks for water when you need it, but try to minimize your break time to 10 seconds a piece to keep things moving.

30 second jump rope
30 second jump rope alternating heel taps
30 second jump rope side-to-side
30 second cross jacks
30 second high-knee pull down, right side
30 second low-knee pull down, right side
30 second hand to the floor knee pull down, right side
Repeat but left side this time

Water break 10 seconds

1st Circuit
5-10 Burpees
30 second mountain climbers
Repeat 3x

2nd Circuit
10 pushups
30 second Spiderman planks (or sometimes called Komodo dragons)
Repeat 3X

3rd Circuit
30 second alternating lunges OR split jumps
30 second squat hold
Repeat 3X

4th Circuit
30 second Abs C-sit twist
30 second Abs single leg lifts right side
30 second Abs single leg lifts left side
30 second Abs C-sit hold
Repeat 3X

Stretch & Enjoy the burn!


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About Food4Thought

I am no fitness expert. I am simply someone who has found joy in fitness and nutrition. I am a certified group fitness instructor. I’ve been teaching at the local health club for about 3 years now. While Zumba was my first love, I have since added Total Conditioning, Bodyworks plus Abs, and Core to my repertoire of classes. I work with a personal trainer to help me reach my fitness goals that I cannot obtain through group fitness alone. This year I ran my first 5K and plan to run my first 10K in March. To further my knowledge in the fitness realm, I have begun reading Strong Women Stay Slim, New Rules for Lifting Abs, and The Body Sculpting Bible for Women. On my list to read next is Wheat Belly. I am always looking for new ways to further my education and knowledge to better serve the members that take my group fitness classes. Lately, I have started tinkering with recipes, buying healthy cookbooks, and finding easy, tasty, and healthy foods to make. Like I mentioned earlier, I am by no means an expert, but the things I share with you have helped me tremendously with my fitness journey. It is my hope that with these easy tips and recipes, that you too can make these tiny steps and see big positive changes in your life.

One response to “No equipment? No problem!”

  1. voxifit says :

    Nice!!.. Will give that one a try:)..

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