No equipment? Accessorize your workout with stuff you already have! Use a handbag and put heavy things in it, like for example packages of rice (I put 4kg -8.8 lbs). Books and dictionaries will also work too, no excuses!
Here is a suggestion for a glute-targeting circuit:
1- Squat trust & lift
2- Pass-through lunges
3- One-legged bridge on the right leg
4- One-legged bridge on the left leg
5- Squat press
6- Donkey kick right leg
7- Donkey kick left leg
8- Froggy glute lift
9- Back lunge push-out right leg
10- Back lunge push-out left leg
15 repetitions per exercise, perform circuit 3 times. It takes about 10 minutes to complete the circuit one time.
NB: this is not a real Louis Vuitton bag, it’s a fake… If I had a real expensive designer bag, you bet I’d not use it as workout equipment! ^_^
Exercise descriptions can be found on my wordpress-blog: www.fitnesstreats.com/2012/05/handbag-workout
5 Highly Effective Moves for a rocking core
1- V Shoulder Press - Sit in a V position on your hips. Bend your elbows, holding the dumbbells in your hands with palms facing forward. With your legs straight and feet together, press the weights up while straightening out your elbows. Keep abs tight and maintain your V hold throughout the exercise. If you can, keep your back very straight and your feet together throughout this exercise to get maximum results. Do 20 reps.
2- Full Sit Up with A Twist - Lie flat on your back with knees bent and feet shoulder width apart. Squeeze the weights together above your stomach with palms facing each other. Do a full sit up, keeping your arms together & straight in front of you. Do not bend forward when you sit up. At the top of the move, rotate your body to one side as far as you can. Simultaneously straighten your arms and squeeze the weights together. Return to center, lie down, and bring the weights above your head with arms straight and lightly touching the ground. Make sure your knees are bent throughout the exercise and abs are tensed. Do 10 reps on each side.
3- Plank w/Leg Side Steps - Get into plank position with feet and hands shoulder width apart. Lock your knees and lift a leg up and around your opposite leg from the hips, lightly tapping your toes on the ground each time. Do 15 reps on each side. Keep your elbows locked throughout and make sure your back is straight.
4- Turkish Get Up (On Elbow) - Lie flat on your back with knees bent, shoulder width apart. Hold the weight in your left hand with arm straightened out and palms facing the sky. Your right arm should be rested at your side with palms down. Sit up, lifting your body off the ground while resting on your right elbow and raising your left arm as high as you can. Return to starting position. Repeat 10 times on each side. To make this exercise more challenging, raise yourself up off your hand instead of resting on your elbow.
5- Turkish Get Up (On Hand) - Lie flat on your back with knees bent, shoulder width apart. Hold the weight in your left hand with arm straightened out and palms facing the sky. Your right arm should be rested at your side with palms down. Sit up, lifting your body off the ground while resting on your right elbow and raising your left arm as high as you can. Return to starting position. Repeat 10 times on each side. To make this exercise more challenging, raise yourself up off your hand instead of resting on your elbow.
Just got all kinds of internet shit for saying that I don’t agree with the methods of the ‘Freelee the banana girl’ person…ohhh lawdy.
Kinda scary when people treat it like you’re questioning their messiah…so much fruit-fueled rage!
College Candy has made a list of some fun and very useful fitness and health related apps.
It’s not on the list, but I personally use My Plate from Livestrong which does calorie, exercise, and water intake tracking. I don’t use it so much for counting calories, but it keeps me a little bit more accountable nutrition wise and for water consumption. I hate the community feature on the app because it is just a bunch of insane people spewing complete BS, but it’s an easily avoidable feature (don’t press the option).
Anyways here is the link: