Here is a great set of exercises that you can do at home without any equipment at all! Perfect if you are traveling and maybe don't have access to a gym and want to get a workout it in your hotel room. Glute Bridge Glute bridges are a great way to strengthen the hips and butt. Start by squeezing your glutes and abdominal muscles then lift your hips off the ground until the knees, hips and shoulders are in a straight line. Hold the position for 2 counts and slowly
The Barbell Squat Start by holding a barbell supported by the shoulder on the top of your traps, stand with your feet hip-distance apart and the feet slightly turned out. Keep your chest up and head facing forward as you slowly lower down. Be sure to keep the knees aligned with the feet, and the weight in the heels. Once the upper legs contact the lower legs push up and drive the weight up to the starting position. Repeat for desired number of reps.
Lie on the pad of a T-bar machine and hold the handle with a neutral grip. Start by driving the elbows behind the body while also retracting the shoulder blades. Pull the weight towards the body until your elbows are at the midline or slightly past. Hold for one or two counts and then slowly lower the weight back to the starting position. Repeat for desired number of reps.
Begin by stand behind a barbell with your feet wide and toes turned out slightly. Without rounding your back bend the knees and reach down and hold the barbell with both hands. It may be more comfortable to hold the barbell with a reverse grip (i.e. one hand palm facing inward and the other palm facing outward). In a fluid movement press down in your heels and thrust the hips forward coming to a full upright position. Hold the standing position for one or two counts and then slowly lower back
Lay back on a bench with your upper back resting on the bench and the rest of your body hanging off in line with your torso. Your feet are both flat on the floor, with your knees at a 90 degree angle. Lifting one leg off the ground and extending it straight, squeeze your glutes and lower your hips halfway to the floor then raise your hips back up until they are in line with your torso again. Repeat for number of reps and then repeat for the same
Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and
Kettlebell Clean & Press Pick up the kettlebell with one hand and hold it between your legs. Keeping your arms close to your body pull up the kettlebell while doing a squat for momentum. On the pulling up motion bring the kettlebell between your forearm and bicep (rack position). From the rack position press the kettlebell up until the arm is straight. Slowly lower the kettlebell back down and repeat for number of reps and do the same on the opposite side, Battleropes Hold the ends of the ropes with your
Choose desire weight, and adjust the knee pad to help keep your knees on the ground, Grab one handle with one hand and pulldown bringing your elbow down to your side. Hold for two counts and slow raise the arm back up. Complete on that side for number of reps and repeat on the opposite side.