Kickin’ it Old School – No Equipment Necessary

by Wendy on March 1, 2013

Old School Fitness

No gym, no equipment, no problem!  You can get a full-body workout doing bodyweight exercises!  These exercises can be done without expensive equipment and can be done anywhere!  Bodyweight moves such as squats, push-ups, and jumps work all the major muscles in the body, plus they increase both strength and endurance.

I love no equipment routines because they are so easy to learn, you can just jump right in!  Try a few of these moves and I think you will agree that they are fun and they get your heart racing!


Tuck Jump

Standing with your knees slightly bent, jump up as high as possible and bring your knees in toward your chest.  Land with your knees slightly bent and quickly jump again, and again, and again!


plank-femaleJumping jacks

The primary benefit from doing jumping jacks is that it elevates your heart rate.  Jumping jacks provide a full-body workout. You move all of your large muscle groups. Breathe deeply to engage your core and you target your abdominal muscles as well.


Low Side-to-Side Lunge

Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead.  Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor.

Without raising yourself back up to a standing position, reverse the movement to the left.  Alternate back and forth.


Mountain Climber

Assume a pushup position with your arms completely straight.  Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth.



Start in a low squat position with your hands on the floor.  Next, kick your feet back to a push-up position, complete one push-up, then immediately return your feet to a squat position.  Leap up as high as possible before squatting and moving back into a push-up position.


Calf Raise

From a standing position, slowly rise up on your toes, keeping your knees straight and heels off the floor. Hold briefly, and then come back down. Try standing on something elevated (like a step) to achieve a wider range of motion.


Flutter Kick

Lie on your back with your arms at your sides and palms facing down.  With your legs extended, lift your heels off the floor about six inches.  Make quick, small up-and-down pulses with your legs, while keeping your core engaged.


Wall Sits

Slowly slide your back down the wall until your knees are directly above your ankles.  Make sure your legs are at a 90-degree angle and your back is firmly pressed against the wall.   Hold this pose for as long as you can.  Place your hands on top of your head or hold them straight out in front.


wall sitsRunning

With so many health benefits, including the fact that running can burn more calories in an hour than any other cardio exercise; it’s no wonder that running is one of the most popular exercises!  Another side benefit, running can even work to diminish your appetite!



Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234

Latest posts by Wendy (see all)

Shares 0

Leave a Comment

Previous post:

Next post: