Can’t get to the gym or afford expensive equipment that you are pretty sure will just become a clothes hanger? So You Think You Can Dance finalists and fitness experts Ryan & Ashleigh Di Lello are often asked: How do you keep in competition level shape, and what supplements do you take? The answer to both those questions is MYNT . They offer six tips to help you get in a workout- without any gear- all you need is TIME and the WILL.
You can learn more about her mission at empowermynt.com and keep reading for her Six Tips to an All Body Workout No Gear Required!
(1) Squat Chop (works upper body, core, and lower body)
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears (A). Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee (B). Return to standing and repeat on the other side. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
A
(2) Pushup Crawl (works chest, core, and hips)
Get in plank position with your hands wider than shoulder-width apart (A). Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow (B). Return to plank position, then push back up to start; repeat on the other side. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. Tip: brace your abs to help maintain balance on one leg
(3) Lung hops (works lower body, and core)
Step back into a lunge (front knee over ankle, back straight) (A). Engage core, jump up, switch front leg, and land in a lunge. Repeat as fast as possible for 1 minute.
(4) Tricep Pushup (works triceps, chest, and core)
Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back up to start. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. To make it easier, lower your knees to the ground. There’s no shame in girl pushups! Tip: keep your chest open and shoulders rolled back and down.
(5) Flamingo Reach and Press (works core and lower body)
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.
(6) Step-Ups (works lower body)
Basic move from step class – up, up, down, down. Do 30 seconds on right leg and then immediately 30 seconds on left leg.
We’ve all heard people say they can’t work out because they don’t have time to go to the gym or they don’t have any equipment. Well, no more excuses! You can get a full-body workout doing bodyweight exercises—no equipment required. “Squats, push-ups, and other moves that use only your own weight for resistance can be done anywhere and provide a great workout in a small amount of space.