We are able to’t at all times get to the gym when we wish to, whether it’s scheduling, price, or something else that life throws your way. Luckily, you don’t need a gym for an excellent work out. You simply need somewhat little bit of floor space. Today, we’re covering a few of the many exercises you possibly can perform on the bottom; no equipment needed (although a mat might make these somewhat more comfortable). As a bonus, we’re including a few workouts you possibly can do for a full body workout in about half-hour.
Upper Body and Core Floor Exercises
1. Push-Ups
While you consider push-ups, chances are you’ll consider the usual hands-under-shoulders gym class push-up, but there’s more variety to them than that for targeting certain muscles.
The usual push up hits the chest, triceps, and shoulders.
2. Diamond Push-Up
Bringing your hands together puts more emphasis on the triceps.
3. Wide Push-Up
Bringing your hands out wider than your shoulders has the next chest muscle recruitment.
4. Pike Push-Up
Bending on the waist changes the angles dramatically, putting the stress in your shoulders.
5. Dive Bomber Push-Up
A dynamic push-up that hits the chest, triceps, and shoulders. You’ll be surprised how far more difficult that is than an everyday push-up.
6. Spiderman Push-Up
The inclusion of bringing your knee as much as your elbow is an excellent option to get more core activation.
7. Superman
Hits the lower back, shoulders, and glutes.
8. Plank
The must-do exercise to hit your entire core and posterior chain.
9. Russian Twists
Targets your obliques. Start with feet on the ground and if you’re able, perform them holding your feet off the bottom.
Note: The above is demonstrated with a cable machine, but this will be done from the ground the usual way, with or without weight.
10. Leg Raises
These goal the lower abs. Try performing them together with your hands by your sides, but when needed you possibly can put your hands under your lower back for some support.
11. Dead Bug
As unappealing because the name is, these hit your core like few other exercises, resulting in greater stability and strength.
12. Hole Body Hold
This move does incorporate some lower body muscles, however it still offers you a heckuva core workout.
Lower Body and Cardio Exercises
13. Glute Bridges
This well-known exercise is great for hitting your hamstrings and constructing that booty.
14. Clamshells
It’s possible you’ll remember seeing this move in some late 80’s/early 90’s exercise videos. They do an excellent job of hitting your glutes and hip abductors.
15. Fire Hydrants
Consider these as clamshells, but on all fours, so your core goes to get some work here too.
16. Squats
Okay, so technically you’re not down on the ground for these, but to hit those quads and not using a resistance band, you’re going to wish to go vertical.
17. Mountain Climbers
Remember these from gym class? Yeah, they’re loads tougher if you’re older.
18. Burpees
Probably essentially the most feared cardio floor exercise, these can have you gassed by the tip of your workout.
Full Floor Workout Plans
Here’s a sample full-body workout using floor exercises. Adjust sets and reps based in your fitness level.
Workout 1
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Push-Ups | 3 x 12-15 | 30 seconds |
| Plank | 3 x 30-60 seconds | 30 seconds |
| Glute Bridges | 4 x 15-20 | 30 seconds |
| Russian Twists | 3 x 20 (10 either side) | 30 seconds |
| Superman | 3 x 15-20 | 30 seconds |
| Clamshells | 3 x 15-20 per side | 30 seconds |
| Mountain Climbers | 3 x 30-60 seconds | 30 seconds |
Workout 2
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Diamond Push-Ups | 3 x 8-12 | 30 seconds |
| Leg Raises | 3 x 15-20 | 30 seconds |
| Squats | 3 x 15-20 | 30 seconds |
| Dive Bomber Push-Ups | 3 x 8-12 | 30 seconds |
| Hole Body Hold | 3 x 30-60 seconds | 30 seconds |
| Burpees | 3 x 12-15 | 30-60 seconds |
Workout 3 – Upper Body Focused
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Wide Push-Ups | 3 x 8-12 | 30 seconds |
| Fire Hydrants | 3 x 15-20 either side | 30 seconds |
| Spiderman Push-Ups | 3 x 8-12 | 30 seconds |
| Dead Bug | 3 x 12-15 either side | 30 seconds |
| Pike Push-Ups | 3 x 8-12 | 30 seconds |
| Burpees | 3 x 12-15 | 30-60 seconds |
Wrap Up
You don’t need a costly gym membership and even anything besides somewhat little bit of floor space to get an excellent workout in. Floor exercises are often considered an afterthought by most individuals, but centering your workouts around them can produce some surprising results. While the workouts above may not appear like much at first glance, give them a shot after which get back to me on whether or not you broke a sweat.
Discover a training plan that matches your schedule and goals
