You don't need the machines you'd typically find in a gym to get a good workout in. Try replacing these popular machine moves with these alternatives you can easily do at home. You'll work the same muscle groups and reap similar benefits!

For a more detailed description of each move, check out the descriptions below the infographic. 

 1. Squats

  • Stand with your feet just outside hip-width apart, feet turned out slightly
  • Brace your core and slowly descend into a squat position while keeping the torso upright and your knees aligned with the direction your toes are pointing
  • Once you’ve descended down into your squat, pause briefly before driving up to the starting position for one rep

2. Split squats

  • To execute this move, grab a bench (or another knee-height surface)
  • Rest the top of your right foot on the bench (or position your foot with toes down on the bench) while placing your left leg in front like a lunge position
  • You should feel stable, if not then you will need to adjust to a wider position
  • Slowly lower yourself downward until your front thigh is parallel to the ground, making sure that your front knee does not hit the ground underneath
  • Drive through the left planted foot to return to starting position for one rep

3. Elevated glute bridges 

  • Begin laying face-up on the floor with your feet placed on top of a chair, shoulder-width apart
  • Depending on your height and personal preferences, plant either your whole foot or heels on the chair
  • Keeping your arms at your side, lift yourhi ps off the ground by driving through your feet until your body forms a straight line from your knees to your shoulders
  • Keep your chin neutral and avoid bringing your chest to your chin
  • Pause at the top of this movement, you should feel your glutes engaging before slowly bringing your hips back down to the starting position for one rep

 4.  Goblet squats

  • Pick up a kettle bell, dumbbell, bag of potatoes, paint can, etc. and hold it against your chest
  • Stand with your toes pointed slightly outwards and feet shoulder-width apart
  • Bend your hips and knees and lower your body as close to the ground as possible, keeping your arms close to your chest and elbows pointed down
  • Pause at the bottom of your squat and stand back up, driving through your glutes, legs and heels

 5. Donkey kicks

  • Begin on all fours, with your hands stacked directly under shoulders, and knees under your hips
  • Your back should be flat
  • Tuck your chin slightly and engage your lower abdominals by pulling your belly button towards your spine
  • Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Don’t over arch your back or allow your hips to rotate
  • Return to the starting position and repeat on the left leg

 6. Push-ups

  • Start on your hands and knees, with your hands in alignment with your shoulders
  • Extend your legs backward so you're balancing on your toes
  • Keep your neck and spine aligned with your eyes looking slightly ahead 
  • Lower your body toward the ground, stopping just before your chest touches
  • Reverse the movement and return to the starting position

 7. Seated band rows

  • Sit on the floor with your legs together and fully extended
  • Loop a resistance band around the bottom of your feet and hold a part of the band in each hand
  • Pull the band toward your waistline, while squeezing the shoulder blades
  • Slowly release the tension and return to the start position

 8. Superman holds

  • Lie on your stomach on a flat surface with your arms outstretched and your legs straight
  • Raise both your arms and your legs at the same time as though you are flying like Superman
  • Hold the position for five seconds
  • Slowly lower back to the starting position