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.
6. Jumping Jacks:
Jumping jacks may not appear to be a strenuous workout; however, when done in continuous repetition they can be a great exercise for cardiovascular endurance and strengthening your whole body. Jumping jacks are an excellent exercise to do during commercials. By the time the show has returned you’ll be breathing heavy and your body will be sore. Over the course of an hour or so with 15 to 20 minutes of commercial breaks this will be the ultimate full body workout. To increase the intensity of the exercise try combining sets of jumping jacks with sets of push ups.
7. Mountain Climbers:
Start in a push up position with your hands shoulder-width apart and your legs outstretched behind you. While keeping your upper body straight and still draw one knee at a time towards your hands. As you continue the repetitions move faster and faster to increase your heart rate. Not only is this an excellent aerobic exercise, but also it strengthens your legs and helps develop your core muscles. For best results perform each set for 30-45 seconds and repeat at least three times.
8. Squat Jumps:
Done indoors or outdoors, squat jumps are great for strengthening the quad muscles. Start by positioning your legs shoulder with apart with your feet slightly pronated to the side. Next, squat down to 90 degrees and jump off the ground as high as possible. Protect your knees by leaving them slightly bent to absorb the continuous repetitions of the exercise. Build up to the exercise until you can do 15-20 squats three times. In addition to working the quadriceps, this exercise helps to strengthen and tighten the hamstrings and rear.
9. Hop Side to Side:
First, use a towel to place on the ground as a marker. Bend your knees slightly to about 60 degrees and jump side to side without touching the towel. Do the exercise as quickly as you can and for a period of at least 30 seconds. After the first set of side to side jumps, reposition the towel and jump over and back of it for another 30 seconds. Repeat the exercise in both directions three times. Not only is this an excellent cardiovascular exercise, but also it can strengthen your leg muscles.
10. Ab Hold:
Start by finding a sturdy and heavy chair that can withstand your weight as you use you lift up. Sit as tall on the chair as possible and position your hands on the side of your body. Lift and tighten your abs as much as possible while lifting your rear off the chair and raising your toes in the air. Hold the position for as long as possible, but ideally between 10 and 20 seconds. Repeat the exercise without a break for one minute.