Good news! You don’t need a gym to move your body and keep it fit. A few props and a little dedication can go a long way, especially when it comes to accomplishing your fitness goals.

All you need is a designated space and some free time to crank out an amazing workout and stay on track with your fitness goals. 

WARMUP

Stairs (5 minutes): Find a clear stairwell and start running stairs. If you don’t have access to a stairwell,use a jump rope or perform 5 sets of 30 jumping jacks.

WORKOUT

Mountain climbers (3 sets of 10 to 25 reps)

  • Begin in a traditional plank position with your shoulders stacked over your hands and your weight on your toes
  • Engage your core as you bring your right knee up towards your chest
  • Bring your right leg back and return to basic plank
  • Switch legs and bring the left knee forward for one rep
  • Keep switching legs, while picking up the pace until it almost feels you are running in a plank position

Push-ups with wide hands (3 sets of 10 reps)

  • Assume a push-up position with your hands wider than shoulder-width apart (supported from either your knees or toes)
  • Be sure to keep your back straight with your head in a neutral alignment
  • Slowly bend your elbows and lower your chest towards the floor
  • Once your chest is a few inches above the floor, straighten your elbows and push your chest upwards to the starting position for one rep

Tricep dips (3 sets of 10 reps)

  • Sit on the edge of a secure chair or bench
  • Position your hands hip-width apart
  • Extend your legs in front of you and slide your buttocks off the edge of the platform
  • Keep your elbows slightly bent and fingers relaxed
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep

Hip bridges (3 sets of 15 reps)

  • Lay face-up on the floor with your knees bent and your feet flat on the floor, hip-width apart
  • Pull your abdominals in to help draw your lower back towards the floor
  • Keeping your arms at your side, lift your hips off the ground until your body forms a straight line from your knees to your shoulders
  • Pause at the top of this movement to squeeze your glutes before slowly lowering your hips back down to the starting position for one rep

C-crunch abdominal curls (3 sets of 15 reps)

  • Lay on your back with your knees bent and your feet flat on the floor, hip-width apart
  • Bend your elbows and bring your fingers to your temples keeping elbows wide
  • Together lift your head, shoulders and both feet off the floor, bringing your chest and knees towards one another
  • Pause at the top of this movement, then simultaneously, slowly lower your head, shoulders and feet to the floor for one rep

Victory lunges (3 sets of 10-15 reps per leg)

  • Raise both arms upward, wide over your head, palms facing inward
  • Step your left foot forward, bending both the front and back knee 90 degrees into a lunge position
  • Push up through your left leg and step back to the starting position for one rep
  • Repeat on the opposite side