Working out and getting in shape doesn't need to be expensive or time-consuming. In fact, you can do an entire full-body workout using only your body-weight and still see fabulous results. This workout can be done in as little as 10 minutes, or can be extended by simply repeating each set of exercises as many times as you'd like.
Squats (12 reps)
1. With feet slightly wider than hip-distance apart, pull shoulder blades down and back.
2. Engage your core and ab muscles and shift your weight into your heels.
3. Begin the squat by shifting your hips down and back, making sure to keep your back flat.
4. While inhaling, lower yourself until your thighs are parallel to the floor. Keep your heels flat on the floor and your knees in line with your toes.
5. Exhale and come back to starting position. Make sure to keep your abs engaged
throughout to avoid straining your back muscles.
Bent-knee Push-ups (12 reps)
1. On your hands and knees, place your hands directly under your shoulders with your fingers facing forward. Your knees should be several inches behind your hips.
2. With your abs engaged and your head in line with your spine, bend your elbows, keeping them close to your sides, while lowering your body to the floor. Make sure your back does not sag or arch upwards. For added resistance, alternate straightening one leg, keeping your foot off the ground.
3. Exhale and return to the starting position, keeping your abs engaged and your head
properly aligned with your spine.
4. If push-ups place too much stress on your wrists, you may grip dumbbells and lower yourself to the height of the handles.
Reverse Crunches (12 reps)
1. Lay on your back with your hands at your sides. Raise your legs so your shins are parallel with the floor.
2. Using the strength of your abs, slowly lift your hips off the floor and bring your knees towards your chest. For added resistance, straighten your legs as much as possible and push your toes towards the ceiling.
3. Slowly lower your hips to the floor.
Forward Lunges (12 reps on each leg)
1. Stand with your feet together, your shoulder blades down and back, and your abs engaged.
2. Step forward with your left foot and plant your foot firmly on the floor. Keeping your back straight, lower your body until your left thigh is parallel with the floor.
3. Push off from the floor with your left leg, using your thigh and butt muscles to return to your starting position.
Bear Crawl (30 seconds)
1. On your hands and knees, with your hands directly under your shoulders and your knees under your hips, engage your abs and raise your knees slightly off the floor.
2. Using a crawling motion while keeping your head aligned with your spine, reach forward simultaneously with your left hand and left foot, and then your right hand and right foot, making sure to keep your hips and shoulders in line with each other.
3. Crawl forward 4-6 paces, then backwards 4-6 paces. Continue for 30 seconds.
Elbow Plank (30 seconds)
1. Lying face down on a mat, lift your upper body and place your elbows directly below your shoulders with your hands facing forward.
2. Come up onto your toes and engage your abs to make a straight line from your heels to your head. Hold for up to 30 seconds, keeping your back from sagging towards the floor.
Glute Bridges (12 reps)
1. Lie on your back with your knees bent, feet flat on the floor hip-width apart, and hands at your sides.
2. Pull your naval towards your spine, exhale, and lift your hips off the floor until there is a straight line from your knees to your hips to your shoulders. Hold this position for 4 seconds. For added resistance, you can alternate lifting each foot 1-2" during the 4-sec hold.
3. Inhale while slowly lowering yourself back to the floor.
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