10 EXERCISES YOU CAN DO ANYWHERE!

Stick to the basics
We know daily exercise is good for optimizing health, but with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!

Check out the 10 exercises you can do ANYWHERE!

How to workout anywhere

Combine them into a routine for a workout of even 3 sets of 10 per exercise and that’s simple, but powerful enough to start whipping you into shape! After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.

Plus, notice a difference in how your clothes fit — winning!



10 Exercises you can do anywhere
10 workouts you can do around Tampa Bay

Mountain Climbers

  1. Put your arms about shoulder width apart on the ground and create an arch with the rest of your body. Your legs will both go behind you (just like in a push-up position).

  2. Bring one knee up to your chest at a time. Be sure to keep your core tight and breathe throughout the entire exercise.



Wall Sits

How to workout outside with 10 easy to do exercises
  1. Find a sturdy surface to sit-up against and bend your knees until you achieve a 90-degree angle.

  2. Sit up straight and press your back lightly against the wall. Be sure not to put excess pressure on your lower back. Hold his position for 30 seconds to one minute.

  3. (Optional step) Make this exercise harder by lifting one leg up for 15 seconds, switching to the other leg until you have completed a total of 30 seconds with both legs combined.


Stationary Lunges

How to do stationary lunges
How to do stationary lunges in 4 easy steps
  1. Begin by standing straight with your feet hip length apart.

  2. Take a large step forward with your right leg and shift your weight forward until your heel touches the floor.  

  3. Lower your body until your right thigh is parallel to the floor and right shin is vertical.

  4. Press into your right heel and return to your starting position. Once complete, repeat on the alternate leg.


Sumo Squats

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How to properly do a sumo squat
  1. Start in a sumo stance, with your feet wide and your toes pointed out.

  2. Bend your knees, lowering your hips, making your thighs parallel to the floor. Try not to lean forward with your chest and keep your toes glued to the floor and your weight in your heels.

  3. Rise up while straightening your legs and squeezing your glutes at the top of the movement.


Step Ups

Ideas for workouts you can do outside, like this how step ups movement
  1. Grab a nearby bench, chair, or step to firmly place your foot on at a 90-degree angle.

  2. Place your entire right foot onto the bench or chair. Be sure to press through your right heel as you step up, bringing your left foot to meet your right foot so you are standing on the bench or chair.

  3. Return to the standing position by stepping down with your right right foot, followed by the left. Once completed perform again with the left leg stepping up first.

Calf Raises

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How to do proper calf raises
  1. Start by raising your heels a few inches above the ground, stepping on your tiptoes.

  2. Hold the position for a few seconds and then lower your heels below the platform, where you will feel a stretch in your calf muscles.

  3. Repeat this movement until you reach a total of 30 reps


Push Ups

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How to do a push up, with video!
  1. Using the ground, place your hands slightly wider than shoulder-width apart.

  2. Put your legs shoulder-width apart behind you.

  3. Place your head slightly ahead, neglecting to point your head down, and tighten your core as you push up from the ground by straightening your arms, and lower yourself by bending your arms until your chest touches the floor. If this is too difficult for you try performing this exercise with on knees.

Tricep Dips

How to tricep dips
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  1. Position your hands shoulder-width apart on a secured bench or stable chair.

  2. Slide your butt off the front of the bench with your legs extended out in front of you.

  3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps.

  4. Proceed to slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.


Bicycles

bicycles workout
how to do the bicycles workout
  1. Lye on the ground, with your lower back, pressed flat into the ground and your head and shoulders raised slightly above it.

  2. Place your hands on the sides of your head. Proceed to lift one leg just off the ground and extend it out.

  3. Lift the other leg and bend your knee towards your chest while simultaneously twisting through your core so the opposite arm comes towards the raised knee. Your elbow should stay in same position relative to your head throughout – the turn.

  4. Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement. Keep on alternating sides until you’ve completed all the reps.


Supermans

Supermans workout
How to do the superman workout
  1. Lie face down on the ground (preferably a soft or grassy area) with your stomach with arms and legs extended straight with your neck in a neutral position.

  2. Simultaneously lift your arms and legs up toward the sky to form a "u" shape with your body. Your back will ache and your arms and legs will lift inches above the ground. Hold this for two to five seconds and lower back down to complete one rep.


Bonus Workout

Complete each circuit 2x’s through with :60 seconds rest in between!

YouTube Video Index


Circuit #1

  • Stationary Lunges 5 reps each leg

  • Mountain Climbers :15 seconds

  • Wall Sits :20 seconds

Circuit #2

  • Step Ups 5 reps each leg

  • Sumo Squats 10 reps

  • Calf Raise 10 reps

Circuit #3

  • Pushups 5 reps

  • Tricep Dips 10 reps

  • Bicycles 5 reps each side

  • Supermans 5 - 3 second holds

All Photography by Darryl and Heather Photography

Interested in transforming your lifestyle today?

Drew Bland