Getting fit doesn’t have to be hard, you don’t even need a gym or equipment! Below we have a list of exercises that don’t need equipment. However, before starting any of these, it is best to get expert advice. You want to ensure you are using the correct technique to avoid injury/ies. If you currently have an injury, illness, are pregnant or just had a baby then you need seek expert advice, whether that be from your Dr, AEP or physio, as some of these may cause further injury, illness or complications etc.

Here at Exofit Training Systems we can customise a fitness program or plan for you, depending on what you like and enjoy. We can also write up sport specific programs too.

For the mum’s out there, we have a new program just released call “Baby On Board”, so be sure to check it out. Always remember, if you aren’t looking after yourself then how can you to look after your dependents? Plus, this is a fantastic way of being a good role model for your children!

So here are some exercises that don’t need equipment:

• Squats
• Push-ups
• Lunges
• A-frame push-ups
• Reverse lunges
• Bulgarian spilt squats
• Plank
• Planks with an arm lift
• Side plank
• Plank with a leg lift
• Bridge
• Bridge with a foot tap
• Bridge with leg extension
• Sliders
• Wall sit
• Tricep dips
• Burpees
• Turkish get-ups
• Walking lunges
• Single leg squats
• Going for a walk or run
• High knees on the spot
• Abs
  • Sit-ups
  • Crunches
  • Cycling
  • Ankle taps
  • Leg lowers – single leg
  • Leg lowers – both legs
  • Knees to chest
  • Table tops
  • Table tops with an alternate leg lower
  • Opposite elbow to knee – stationary
  • Opposite elbow to knee – moving
  • Spider planks
  • Russian twists
• Plus loads more!

For more information about what we can do for you, then please contact us via email lee@exofit.net or phone 0416 011 166.