No Gym Equipment? No Problem!

 Body weight fitness

From weights to dumbbells and yoga-mats to exercise balls, exercise equipment can really help you achieve great results with your workout. And while there is nothing quite like the thrilling feeling of picking up that medicine ball above your head and throwing it forcefully to the ground, sometimes we just want to workout at home. Most of you visit the gym to use the equipment and machines to get the best out of your workout. At Fitness Fables we thoroughly enjoy a good strength training workout without any weights so that when you don’t feel like driving in the rain or being stuck in traffic, you can do in the comfort of your own home.

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Your trainer at Fitness Fables will be able to assist you in the best workout plan if you would like to have the ability to do them at home as well, but in the meantime, these are some of the best at-home workouts that don’t require any equipment.


Squats

Squats are a great way to tighten your glutes and your quads. This is a workout you can always do to ensure you have a strong derriere in the long run. There is a right and wrong way of doing a squat though and we wouldn’t want you to put in all that effort to just hurt yourself. 


How to do a perfect squat


  1. Stand facing forward with your chest up.
  2. Place your feet shoulder-width apart and extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level.
  3. Bend at your knees and hips, sticking your butt out as if you are about to sit on an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.
  4. Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles but not over your toes and press your weight back into your heels.
  5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

The important thing to remember about a squat is that you need to focus on your form and posture before worrying about progress. Do 3 sets of 10 reps and then add more reps as you start getting used to the motion. For other fun, squat-alternatives click here.

 

Commandos 

A tough one, but a great one. The commando lets you work on your arms as well as your core. After doing 24 reps of a commando you will start to feel the burning sensation in your arms and feel your core starting to get tired. 


How to do a perfect commando

  1. Start by getting in a planking position with your forearms on the floor and your legs extended behind you.
  2. Release your right forearm and place your right hand firmly on the floor directly below your right shoulder. Your left arm will still be in the planking position.
  3. Immediately do the exact same pattern with your left arm.
  4. Return back into the planking position by placing your right forearm firmly on the ground again followed by the left arm.

One thing to remember here is that you should tighten your core as you do this exercise to prevent your hips from swaying. To get a better understanding of the exact rhythm of a commando, click here to view one of our trainers demonstrate around 2 minutes into the video.


Burpees

If you know what a burpee is and you have done some in your life, you probably winced when you read this one. A burpee is regarded as a high-intensity workout and science has shown that high-intensity workouts such as burpees can burn up to 50% more fat than conventional strength training workouts. Burpees can also speed up your metabolism, helping you burn more calories during the day.


How to do a perfect burpee

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees to put your hands firmly on the ground in front of your feet.
  3. Keeping your weight on your hands and upper-body, kick back your feet until your legs are extended simultaneously behind you until you are in a push-up position
  4. As soon as your feet touch the ground behind you, bend your elbows and lower your torso towards the floor until your arms form a 90-degree angle
  5. Push yourself back up to a push-up position
  6. Jump with both your feet to your hands while still making sure they are shoulder-width apart. 
  7. Push through your heels and get back up to a standing position again.

The most important thing to remember about a burpee is to always keep a steady core and back. When assuming the push-up position, be sure to keep your back straight by keeping your core tight. If you are still unsure how to do a burpee, click here.

 

Reverse lunges

Reverse lunges are great for stability, balance and strength. Much like a squat, a reverse lunge is a great form of exercise since you are using your legs to bring your whole body weight back into a standing position.


How to do a perfect reverse lunge

  1. Stand with your feet hip-width apart.
  2. Starting with the right leg, take a long step back so both of your knees make a 90-degree angle at the bottom.
  3. Putting the weight in the leg in front, pull yourself back up again into a standing position.

Reverse lunges are fairly straight-forward and easy, but don’t let the difficulty level fool you. If you do about 3 sets of 15 reps of these exercises, you will start to feel the burn very soon, and you will love it. 


While these are just some of our favorites, there are many home workouts you can do without needing any equipment. Visit our Youtube channel, subscribe and enjoy step by step, timed workouts that you can do with us. If you are still unsure about your capabilities and goals, don’t hesitate to ask your Fitness Fable trainer to work out a customized plan that will suit you perfectly.

The warriors way

Goal: Overall conditioning and general physical preparedness
The Warrior Way was created for the modern-day warriors. As a modern-day warrior, you take charge in the boardroom, conquer your daily tasks and provide the very best for your family.
The modern-day warrior needs to be strategic to ensure they exceed daily. This program has been created for anyone that wants to stay fit but has limited time. All workouts are between 15-20 minutes, 5 times a week. It has been created to provide you with enough stimulus to get into the best shape in limited time. Feel free to move any training day around as per your schedule. If time is limited we recommend a minimum of 3 training days a week.
This program lasts for 4 weeks and includes:
- Assessments at the start, and upon completion of week 4.
- Equipment that will be required; Dumbells but they can be substituted with any weighted object
  • Includes 4 weeks access to our personal training app

 

Click here to start the warriors way 4 week challenge