Dr Wendi's Health

Easy ways to add exercise to your daily routine

Easy ways to add exercise to your daily routine

Body weight exercise ideas with minimal equipment

  • Choose time of day – consistent anything is better than nothing
  • Put on motivating music
  • Warm up – walk, jog, jumping jacks, dancing, stretching
  • Hit every muscle group in some way at least once per week
  • Legs – squats, lunges, jumping, wall sits, 1-leg squats, side jumps, side lunges, step ups, box jumps, burpees (multi muscle plus cardio)
  • Lower back – deadlifts, good mornings, superman, bridge
  • Chest – push-ups (on knees or incline is still good), hands close together works more triceps, hands should width apart works more chest and shoulders
  • Abs – crunches, mountain climbers, planks, moving planks (elbows to hands), leg raises, bicycles, hanging leg raises, side raises, hanging knee tucks
  • Triceps – chair dips, close push-ups, push-backs with rubber band or weight
  • Biceps – curls – rowing and kayaking also work biceps and abs, assisted underhand pull-ups – can put feet on a chair to help until you are stronger
  • Upper back – bent over rows (also works biceps), body weight rows, assisted pull-ups with rubber bands, reverse grip, use a tree branch or a pole on chairs – chin ups work more biceps, pull-ups work more back, look at hand placement
  • Calves – calf raises, jumping, dancing, skipping
  • Shoulders – upright rows, push-ups, side raise, front raise, handstands
  • Hand stands also increase blood flow to the brain and increase lymphatic drainage, good for increasing circulation in brain and skin

  • Cardio
    • Run/power walk
    • Row
    • Kayak
    • Climb
    • Cycle
    • Swim
    • Dance
    • Play
    • YouTube workouts
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