Cart

Your cart is empty

Continue shopping now

The Five Best at Home Exercises with No Equipment

Sporty & Rich Wellness - The Five Best at Home Exercises with No Equipment
By: @trainergabrielle

 

One thing I always tell my personal training clients is that a fancy fitness facility is not needed in order to keep yourself fit and active. Instead, the greatest (and only) tool you need for this is your own body. Below are my five favourite fundamental exercises that anyone can do at home. 

 

Squats


If I were to pick just one exercise to recommend, it would be squats. It is a compound exercise that uses many major muscle groups at the same time. It helps to strengthen your quads, hamstrings and glutes while improving your core engagement. When done right, you can improve your mobility and balance as well. 


Make sure to have your feet shoulder width distance apart and angled ever so slightly outwards. Bend through the knees and hinge through your hips while keeping your spine linear. If you can go down to at least 90 degrees at your knee, good work! Naturally, your upper body will hinge forward while going down. Breathe in on the way down and breathe out on the way up. If you want to improve your mobility and get the most out of each rep, go deeper. 

 

Lunges 


Lunges are another great exercise for your lower body. You get to target one leg at a time. Have one foot forward while the other foot is back with about two steps apart between the two. Both feet and knees should face the same direction while bending the knees to go down and up. Breathe in on the way down and breathe out on the way up. Have your upper body hinged forward slightly, just like squat. Swap your feet and do the same for the other side. There are variations to lunges like forward lunges, reverse lunges or static lunges, which all work different areas within the legs.

 

Bridges


Lay down on your back on the mat. Have your knees bent to bring your heels close to your glutes so that you can just barely touch them with your fingers. Make sure your core is engaged by pressing your lower back down the mat (there should be no gap between your lower back and the mat). Bring your hips upwards. The tip of your knees down the top of your head should form a 45-degree straight line. Squeeze your glutes and hamstrings to get the most out of each rep. Breathe out on the way up and breathe in on the way down. 

 

Planks


Get on your elbows down on the mat so that your body is floating over the mat with your belly facing down. Make sure your body is one straight line – your belly should not be sinking downwards nor your butt sticking up. Hold for a designated period of time. Breathe normally and as needed. 

 

Push-ups


Lay down flat on your belly on the mat. From here, set your palms slightly wider than your chest. This is where you should position your hands for push-ups. Either with your knees on the mat (this is the easier version) or off the mat (this is the harder version), push through your palms to elevate your body off of the mat. Maintain your body linear the whole time by keeping your spine straight and engaging your core. Go down to where your chest is just about to touch the mat. 

 

Now that you know these five fundamental home exercises, I have built a home workout circuit with these exercises for you to try out.

 

Perform five rounds of the following exercises:

Squat: 15 reps

Plank: 30 to 60 seconds hold (pick a duration you can handle)

Lunges: 12 reps each side

Push-up: 10 to 15 reps (pick a number of reps you can handle)

Bridges: 15 reps. Hold your bridge for 30 seconds for the last rep

60 to 90 seconds rest before the next round. 


This workout should take anywhere between 20 to 30 minutes. 

 

I recommend you do your workout in an environment where you can focus. So, make sure to put aside anything that may stress you out or distract you. If possible, have a full-length mirror or reflection in front of you so that you can watch and assess your form. To improve the quality of this workout experience, do it in an open air environment and make sure to hydrate yourself during and after the workout. 

Previous
Next

The Wellness Club

Sporty & Rich Wellness - What’s Causing My Skin to Breakout?

What’s Causing My Skin To Breakout?

Translation missing: en.blogs.article.by Taylor Davis

By: @curanaturopathy Your skin health is a reflection of your internal health. If there's any signs of imbalance in the form of active breakouts, pimples, blemishes, so on, this can give us an indication that there's an imbalance internally and most often it's related to our gut health. Factors such as nutrition, hormones, stress, lifestyle choices can also influence your skin....

Read more
Sporty & Rich Wellness - Are Electrolytes Healthy For You?

Are Electrolytes Healthy For You?

Translation missing: en.blogs.article.by Taylor Davis

By: @gooodmoodfoood I am sure you have seen a lot of information on social media and the internet lately about drinking electrolytes. This may be slightly confusing because we have been told for years that sodium is bad for us and is making us dehydrated! In reality, ultra-processed foods high in processed sodium leave us feeling dehydrated and lethargic. When an individual...

Read more
Sporty & Rich Wellness - The Importance of Non-Toxic Skincare: Health Risks of Popular Ingredients in Conventional Products

The Importance of Non-Toxic Skincare: Health Risks of Popular Ingredients in Conventional Products

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In recent years, there has been a growing concern among consumers about the potential health risks associated with the use of conventional skincare products. Many popular ingredients found in these products, such as emulsifiers, parabens, and others, have come under scrutiny for their potential toxicity. Emulsifiers: Emulsifiers are commonly used in skincare...

Read more
SIBO: The Most Commonly Missed Cause of IBS

SIBO: The Most Commonly Missed Cause of IBS

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Bloating, abdominal discomfort, unusual gas, constipation and/or diarrhoea are all symptoms that western medicine commonly chalks up to Irritable Bowel Syndrome (IBS). But IBS is essentially a blanket diagnosis for a group of symptoms, without providing any insight into the cause of the symptoms or curative treatments. Small Intestinal Bacterial Overgrowth (SIBO) is a condition of the small intestine. The...

Read more
Sporty & Rich Wellness

Where to Start When Healing Acne

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Acne is one of the most complex skin concerns to treat. Treatment often involves a lot of trial and error and each case requires an individualized approach to achieve the best result. Patients may opt to treat the skin with pharmaceuticals (oral or topical), conventional skincare products, or with more natural options including supplements, gentle topicals, herbs, acupuncture, light therapy, etc. Regardless...

Read more
Sporty & Rich Wellness - Your Comprehensive Guide to SPF

Your Comprehensive Guide to SPF

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition  Relaxing in the warmth of the sun is undoubtedly enjoyable, but are you aware of the potential risks? Protecting your skin from harmful rays is essential to prevent sunburn, reduce the risk of skin cancer and premature ageing. Here's what you need to know:...

Read more
Sporty & Rich Wellness - The Importance of the Skin Barrier

The Importance of the Skin Barrier

Translation missing: en.blogs.article.by Taylor Davis

By: @curanaturopathy Our skin barrier plays a crucial role in a healthy glowing complexion, but unfortunately there are many internal and external factors that influence the functionality of our skin barrier.  The skin barrier is the outermost layer of your skin, referred to as the epidermis or status corneum - this layer of tissue is...

Read more
Sporty & Rich Wellness - Omega-3 Fatty Acids for Skin Health

Omega-3 Fatty Acids for Skin Health

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition  Omega-3 fatty acids are essential to our health and, according to recent research, may also have a positive effect on skin conditions such as atopic dermatitis, psoriasis, acne, and wound healing. Omega-3 fatty acids are a type of polyunsaturated fat and are called "omega-3" because the first double bond in their chemical structure is at the third...

Read more
Sporty & Rich Wellness

The Connection Between Exercise and Skin Health

Translation missing: en.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Exercise keeps our skin clear and firm, boosts its blood flow, removes toxins, and lowers cortisol levels. All of these factors are beneficial for the skin, but there are some things to be aware of when it comes to exercise and skin health, these are mainly; redness, bacteria, and drying out of the skin.When first looking up this...

Read more
Sporty & Rich Wellness - What is Microcurrent and Does it Work?

What is Microcurrent and Does it Work?

Translation missing: en.blogs.article.by Taylor Davis

@drmelissa.co Microcurrent devices have become a staple in the routines of many skincare professionals and aficionados. These at-home and in-office devices claim to tighten and lift the face while softening fine lines and wrinkles...but do they work?  Microcurrent devices provide treatments that are non-invasive and gentle. They deliver low level electrical currents...

Read more
Sporty & Rich Wellness - Perioral Dermatitis

Perioral Dermatitis

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Perioral Dermatitis (PD) describes the inflammation of the skin around the mouth (peri- meaning “around”, and oral referring to “mouth"). It typically presents as a red, itchy and swollen rash. PD most commonly affects females age 20 to 45, and can affect children as well. PD is often misdiagnosed as acne or rosacea. PD occurs because the skin around the mouth has fewer...

Read more
Sporty & Rich Wellness - Debunking the Myth: Embracing the Beauty of Oil for Healthy Skin

Embracing the Beauty of Oils for Healthy Skin

Translation missing: en.blogs.article.by Taylor Davis

  By: @inceipek1 For far too long, oil has been deemed the enemy when it comes to skincare. Many people believe that applying oil to the skin can lead to breakouts, excessive greasiness, and clogged pores. However, this belief is based on a misunderstanding of the complex nature of oils and their interactions with...

Read more