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Equipment Free Workouts for Winter Break

December 5, 2019

Equipment Free Workouts for Winter Break

Written By Alivia Chenoweth, Marketing Manager

Let’s Admit It…

Going home for the holidays means you don’t have access to LaHaye. But that doesn’t mean you have to lose your routine! Doing simple, short workouts from the comfort of home can be very effective in attaining your goals—no gym necessary. Here are some exercises you can complete at home over winter break.

    No Equipment Body Weight Workout

    Surprisingly, it is easy to achieve a full-body workout with a handful of equipment-free workouts. After stretching, we recommend beginning with your upper body and working your way down. To start, pushups are great upper body workouts that work the shoulders, chest, triceps and ab muscles. Next, sit ups, crunches, and planks are all very effective core and ab workouts. Finally, strengthen your legs by performing lunge holds, alternating lunges, squats, and calf raises.  Obviously, this is not an exhaustive list of body weight workouts, so feel free to expand your arsenal by researching more!

    Under 15 Minute Workout

    (20-30 second breaks between each exercise)

    • 10-12 pushups
    • 8-10 diamond pushups
    • 10-12 declined pushups (put feet on a chair or bench)
    • 30 sit ups with hands behind head
    • 30 cross-arm crunches
    • 60 second plank
    • 45 second left leg lunge hold
    • 45 second right leg lunge hold
    • Alternating lunges (15 for each leg)
    • 20 squats
    • 20 calf raises
    • Repeat workouts 2x

    Feel free to adjust reps, times, and workouts to suit your own fitness level and specific focus. If you stay consistent with these workouts 5-6 days a week, results will be visible within a month or two. The best part is, it should take no more than 15-20 minutes of your time each day! Also, for more workout inspiration or encouragement, check out our Workout Wednesday videos which are available on our Facebook page.