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Yet More Exercises You Can Do Anywhere!

In the last of my series about exercises you can do anywhere, I will up the intensity of the exercises! These exercises will be a step up from the ones in the previous articles, so ensure that you can comfortably perform all the other exercises before moving onto these.

Walking Lunges:

This is a great leg exercise, and will hit the glutes particularly well! To perform the basic unweighted version, start by putting your hands on your head and standing tall with shoulders back. From here take a big step forward, make sure you stop your forward momentum, and then drop the hips straight down until the knee on the back leg is almost touching the ground. At this point, the front shin should be close to vertical. If the knee of the front leg is past the toe of the foot, you need to take a bigger step next time. From this bottom position drive up and forwards, bringing the other leg through so that you end up in the lunge position with the other leg forward. Twenty repetitions (ten on each leg) is a good starting point, you will start to feel the legs burn with these! If you want to make the exercise harder, dumbbells or any other type of weight can be held to add resistance.

T Press-Up:

This is a more advanced version of the standard press-up. Before doing these, ensure you are proficient at the standard press-up. The idea here is to push up and end up in a similar position as the side bridge mentioned in a previous article. The start position is exactly the same as a regular press-up, but as you press up, press with more force on one side and roll the body sideways so you are now supported on one arm. Ensure that the feet are far enough apart to be able to turn into this position. Hold this position for a second then return to the start position and change sides.

Chin Up:

The chin-up is one of the best builders of the upper back available, and a staple exercise in my repertoire! To perform this exercise, you will need a fixed bar, or even a tree, at arm’s length overhead. Hang from the bar with a shoulder width grip and palms facing you, allowing your shoulders to come up towards your ears. From this position, pull yourself up by pulling the elbows in towards the body. Towards the top of the movement, pull the shoulders back and stick the chest out. The repetition is counted when the bar touches the shoulders or chest. From here lower slowly to the start position, pause to ensure you are not using momentum, and repeat.

That’s all for this month! I hope this series has given you some good training ideas.

[Disclaimer]
Please contact your physician before starting any exercise regime. These exercises are only part of a balanced exercise program, and should be used as such.