No Equipment Workout to Celebrate You

Jeana Anderson Cohen

12 years ago

asweatlife fabfitchicago no equipment workout workout at home bodyweight workout spiderman planks

There’s a lot to celebrate at aSweatLife. We believe in finding joy in every day, but Saturday and Sunday have a little something special to offer. Before you pop open the bubbly to toast whatever achievements you’ve pushed yourself towards this year (think about that for a second, you’ve done a lot this year), get your workout in to really push your mood into hyperdrive.

At my house, we did a little celebrating this week after I passed the ACE Personal Training Certification exam.

You’re reading that right – 100% on safety. I didn’t grow up with a firefighter for a father for nothing. And now as I sit using hotel WiFi in Nashville about to start my bachelorette weekend, this is the no equipment workout I’m planning to get in before the night unfolds.

And so I present to you my first no equipment workout as a certified personal trainer.

And here’s a Spotify playlist to go with it:

Downward dog push-ups:

Start in downward dog

Move into a push-up

End in downward dog

Lunge Lift from the floor:

Lunge with your back knee just barely off the floor

stand up to a full lunge

back to your full lunge

Push-up:

Start in a plank/push-up position

drop down to your lowest point in your pushup

and push back up

Single leg push-back: (This is a challenge move – if you’re not confident in your balance or have bad wrists, hold a forearm plank for this minute)

start in a standing position on one foot

in a controlled way, fall forward

And push back up

Triceps push-ups:

Start with hands under your shoulders

elbows go back as you go down

and back up

Squat front kicks:

start in a squat

stand and kick your right foot

squat

stand and kick your left foot (imagine this kick is fully extended – even a camera with sport mode can’t capture everything)

squat

Spiderman planks:

Start in a plank

asweatlife fabfitchicago no equipment workout workout at home bodyweight workout spiderman planks — Bring your left knee up to meet your left elbow

Back to a plank

And bring your right knee up to meet your elbow

Plank jump-backs:

start in a plank

jump your feet forward just behind your hands

And back to a plank

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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