8 exercises and workouts that you can do without equipment

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 Here are some exercises and workouts that you can do without equipment to help you to get in shape and stay in shape..

  1. Push-ups: This exercise is great for building upper body strength. Start with your hands and feet on the ground, and lower your body down towards the ground while keeping your back straight. Push back up to the starting position and repeat.

  2. Lunges: This exercise targets your legs, specifically your quads, and glutes. Start by standing with your feet shoulder-width apart, and take a large step forward with one foot while lowering your body down until your front knee is at a 90-degree angle. Push back up to the starting position and repeat on the other leg.

  3. Squats: This exercise targets your legs, glutes, and core. Start by standing with your feet shoulder-width apart, and lower your body down as if you're sitting in a chair. Make sure your knees are not extending past your toes. Push back up to the starting position and repeat.

  4. Planks: This exercise is great for building core strength. Start in a push-up position, but instead of lowering yourself down, hold yourself up with your forearms and toes. Keep your body straight and hold the position for as long as you can.

  5. Jumping jacks: This exercise is a great way to get your heart rate up and burn calories. Start by standing with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position and repeat.

  6. Mountain climbers: This exercise is great for building core and leg strength. Start in a push-up position, and bring one knee up towards your chest while keeping the other leg extended. Alternate between each leg as quickly as you can.

  7. Burpees: This exercise is a full-body workout that targets your legs, arms, core, and cardio. Start by standing with your feet shoulder-width apart, then lower your body down into a squat position. Place your hands on the ground and jump your feet out behind you, then jump back to the starting position and jump up as high as you can.

  8. Bicycle crunches: This exercise is great for building core strength. Start by lying on your back with your hands behind your head and your knees bent. Bring your right elbow towards your left knee while straightening your right leg, then switch sides and repeat.

Remember to start with a warm-up and stretching before beginning any exercise routine. Also, consult with a healthcare professional before starting a new exercise program, especially if you have any underlying health conditions.

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