312-725-4802 Briana@MightyMomFit.com
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Chicago, IL
312-725-4802 Briana@MightyMomFit.com

15 Minute Equipment Free Workout!

Hey there Mighty Mom! I am back home in the Windy City after a beautiful week with the hubs in Orlando. As much as I wish I could say we spent days at Disney … I can’t. We actually did something WAY BETTER (in my opinion!) … We spent the past week meeting brand new faces, listening to the best of the best motivational speakers/strategists in our business, and working on the next BIG thing for Mighty Mom Fit!

While it’s not quite ready yet, I want you to know that I working hard to make sure it is perfect and exactly what you want! I am SO excited!!

 

If you read my blog on the side effects of traveling,  I talked about the negative side effects traveling has on your mind and body. One of the side effects is your exercise habits will decrease (more about that here).

I am a creature of habit and I personally love having a schedule. If I am thrown off my entire day feels off. Do you ever get that feeling?!

Our resort was HUGE and the gym was tiny, I mean tiny. Instead of spending time waiting for equipment, I headed to the local resort beach and did one of my *favorite* super effective, full body equipment free workouts!

This workout targets all of the major muscles groups and will leave you feeling strong and MIGHTY! And it’s perfect for at home, at the office, or traveling!

 

Perform 10 reps of each exercise – 3 rounds 

Reverse Lunge to High Knee Crunch – Start with both feet together, under hips. Stand tall, core engaged. Lift right foot off the ground and place behind you. Lower hips until both knees are about 90*. Driving through the heel of the front foot, come back to standing position. Engaging your core, bring knee above hip level. Repeat for 10 reps on the right, 10 reps on the left.

Reverse Lunge to Single Leg Deadlift  – Start with both feet together, under hips. Stand tall, core engaged. Lift right foot off the ground and place behind you. Lower hips until both knees are about 90*. Driving through the heel of the front foot, come back to standing position. Bending at the hip, slowly lower your torso forward, extending your free leg behind you. Engage your glutes and hamstrings to return to starting position. Repeat for 10 reps on the right, 10 reps on the left.

Pushup to Down Dog w. Leg Extension – Start in a high plank position – shoulders over the wrist, core engaged, and spine neutral. Bending at the elbows, slowly lower body down. Pause. Engage your shoulders and back, pushing your body back to starting position. As you reach the top, push your shoulders back extending one leg behind you. Slowly lower back to starting position. Repeat on the other side for a total of 10 reps. ** Modification: Perform the pushup on your knees, bring to a high plank, push back to leg extension.

Pushup to X Body Mountain Climber – Start in a high plank position – shoulders over the wrist, core engaged, and spine neutral. Bending at the elbows, slowly lower body down. Pause. Engage your shoulders and back, pushing your body back to starting position. Bring right knee to left elbow. Repeat performing x – body mountain climber on the other side for a total of 10 reps.** Modification: perform the pushup on your knees.

Side Lunges – Start in a standing position, feed under hips, chest tall and core engaged. Lift right foot off the ground, take a big step out to the side – feet should be flat and outside of shoulder width. Hinge at the hips driving your glutes backward. Push through your heel, bringing right foot back to center. Repeat for 10 reps on the right, 10 reps on the left. Modification: Start standing, feet outside of shoulder width. Hinge at the hips, driving glutes backward. Push through your heel and return to standing.

Skaters – Start in a standing position, feet under hips, chest tall and core engaged. Take a big step out to the right sweeping your left leg behind you while bringing your left arm across your body. Drive through your heel to hop to the left making a nice wide jump, sweeping your right left behind you. Repeat for a total of 10 reps. ** Modification: Eliminate the hop and step from side to side!

 

Bookmark this workout to have on hand next time your gym is overcrowded or you’re at home with the littles!

 

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