每日健身计划: 十种无器械全身训练 10 Equipment Free Exercises For Total Body Workout | Fitness Republic

Gyms are wonderful places to go to workout, but they are not necessary to stay fit. There are plenty of reasons not to go to a gym. Maybe it is too far out of your way and you don’t have enough time, or maybe you simply can’t afford it. Some people don’t like to go to gyms because they prefer not to work out around other people. That’s okay too! You should work out in an environment that is comfortable to you. If you don’t feel good about your routine or your environment, get out! Working out should be fun, so find the exercises you like and do them they way you want to. That said, here are 10 of our favorite equipment free exercises for total body fitness:

Burpees

These are always a great full-body exercise that will get your heart rate up. Form is important, so make sure you’re going slow enough to do each rep correctly.

Bodyweight Squats

Squats are king. Whenever you plan a workout routine, especially a legs workout, you should include some squats. They will help you build strength in your legs and core, and they will improve your balance. If you’ve never done squats before or you can’t do regular squats, try starting with chair squats.

Side Lunges

Side lunges are an excellent variation on standard lunges that will focus on your quads, hamstrings, and glutes. Make sure to do an equal number of reps on each side.

Push Ups

No workout is complete without a few pushups. Push ups are easy, but there are right and wrong ways to do them. Avoid common mistakes to get the most out of your push ups.

Triceps Dip

These could be considered the opposite of push ups. They will work your triceps and incorporate a variety of balance muscles. Perform triceps dips slowly to avoid injuring yourself.

Superman

You probably did these all the time as a kid. It’s probably a lot harder now, but it is just as fun. You can do these by lifting up both your arms and legs at the same time, or you can alternate opposite arms and legs.

Donkey Kicks

Donkey kicks are great for your back, glutes, and hamstrings.Make sure to focus on keeping your core tight and stable while you perform each rep.

Wall Sits

This is another awesome exercise for your thighs, glutes, and hamstrings. Make sure your knees stay directly above your ankles when you’re in the sitting position.

Planks

Planks are another essential exercise that will strengthen your core and improve your posture. Pay attention to your technique, and hold the position for 30-45 seconds if possible.

Jumping Jacks

Jumping jacks are much more than a childhood game. They’re a great way to get your heart rate up, and they can burn a lot of calories. Do jumping jacks for a minute or two to start your workout for a strong lead.