Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.
1. Supermans
Who doesn't want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
2. Push-up
The Push-up is an oldie but goodie. You can modify intensity by changing hand placement.
Don’t let the name scare you – this is great for toning those troubling upper body areas.
A great starting option if you struggle with the correct form using a full Push-Up.
Slow and controlled movement very important – wonderful calf stretch.
Most people don’t know how to perform a proper sit-up/crunch – that is until now. Core Power!
A great progression from a regular Push-Up but remember to keep proper form.
8. Front Plank
This is harder than it looks! Your back and abs will love you.
Great way to add in hips work without the need for any equipment other than your own body weight.
Advanced crunch that targets the entire core region. If you feel pain in your back – STOP.
11. Cobra
This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
12. Squat Jumps
A bit of heart rate work while working on total body movement.
13. Forward Lunge
If I could only do one leg exercise for the rest of my life, a lunge would be my choice.
Start with the regular lunge and work up to this advanced exercise hitting some core areas.
Often missed, this Gluteus workout is the MAXIMUS.
16. Glute Bridge
Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.
I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.
18. Side Lunge
Advanced in terms of needing to include some movement into what becomes a static pose.
A common mistake is raising the leg too high in this exercise. Small but effective movement.
Even smaller movement than Abduction but equally important.
Advanced exercise that brings together a combination of core exercises. If you feel joint pain, STOP.
Don’t forget to breathe on this exercise – exhale on the exertion.
23. Single Leg Stand
I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking.
My shins are my weak points, thus finding a great exercise like this to improve that area is important.
May not look like an abdominal exercise, but you will feel the burn after a set of these.
AUTHOR
Ted Vickey
Health and Fitness Expert
Ted Vickey, MS, is the ACE senior consultant for emerging technologies and a long-time ACE Certified Personal Trainer. Referred to as "one of the most connected men in fitness," Vickey served as executive director of the White House Athletic Center under three presidents before starting FitWell Inc., a fitness management consulting company.