Anytime, Anywhere: This 6-Move Workout For Your Legs and Core Requires Absolutely NO Equipment

If you’re constantly traveling or, like me, looking for new workouts to do in your living room, we’ve got some good news for you: exercise can happen outside of the gym. You don’t even need fancy equipment (or any equipment!) for an effective workout; you can get your sweat on doing bodyweight moves basically wherever you so choose. Tommy Powers, the NHL Florida Panthers‘ strength and conditioning coach and founder of Empowers Performance, emphasized the fact that there are plenty of ways you can get a workout in that require minimal space.

Tommy, who’s always on the go with the Panthers, said that a bodyweight circuit is a great for “staying sharp and feeling decent on the road, and you can just make it up as you go. Or, if you have certain body parts you want to work, you can focus on those.” For instance, if you wanted to do a lot of abs, he said it’s easy to do planks and crunches in a small area. He created a zero-equipment workout for POPSUGAR that will primarily target your lower body and core. Check it out in full ahead.

6-Move No-Equipment Lower-Body and Core Workout

Full-Body Warmup

  • Cat Cow: 10 reps
  • Down Dog, Plank Push-Up, Up Dog: five reps
  • Glute Bridges: 10 reps with a two-second pause at the top
  • Single-Leg Glute Bridges: 10 reps each side
  • Sit-Ups: five reps (five seconds up; five seconds down)
  • Dynamic Front Plank: 30 seconds (for these, alternate moving your hips side to side and your shoulders front to back)
  • Dynamic Side Plank: 20 reps each side (for these, do side-plank dips)

Repeat this warmup for a total of two rounds.

6-Move No-Equipment Workout

  • Squats: 10 reps
  • Single-Leg Romanian Deadlifts: 10 reps each side
  • Curtsy Lunges: 10 reps each side
  • Creepy Crawlers: 10 reps each side
  • Dead Bug: 10 reps
  • Tempo Bicycle Crunch: 20 reps each side (five each side slow; five each side fast, two times)

Rest for one minute and repeat this circuit for three rounds total. Tommy said you can decrease how long you rest between rounds if you want a challenge. And, don’t forget to do a cool-down stretch.

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