No-Gear Home Workout for Head-Turning, Full Body Results. Get Ready to WOW!

No-Gear Home Workout for Head-Turning, Full Body Results. Get Ready to WOW!

Be productive on your free time by shedding some sweat for your body goals!

Transform Fitspo

High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.

This is a great power variation of the squat. You still lower yourself down slowly, but explode upwards from the bottom of the squat. As you land, try to slow your momentum so you’re working your muscles on the way down as well.

To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.

1. Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.

Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.

1. Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
3. Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.

1. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.

These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.

1. Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
2. Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
3. Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.

A plie foot placement method can be used for a number of different exercises, as it helps to work the different muscles of the calves.

The calf muscles have a multitude of movements and as such you should aim to perform calf raises in a both a normal – plie and inverted exercise format.

Point your toes out to the side at about 45 degrees, smoothly raise your heels off the ground, holding in the upper phase for 2 – 3 seconds, prior to returning your heels towards the ground.

Focus on keeping your foot straight throughout the movement, avoid any twisting movements.

This method can be used to work either one foot – both feet – or even a combination of one foot normal (facing forward) one foot Plie.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Add some variety to your workout with these combined movements.

1. Squeeze your glutes and push through your heels to explode upwards into a star jump with your legs and arms splayed outwards.

1. Squat upwards explosively, jumping into the air with your hands above your head.

Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.

1. Placing your hands at the side of your head, lunge down in a standard forward lunge.
2. As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.

Original article and pictures take transformfitspo.com site