No Gym, no problem! I asked the experts at New York Sports Clubs to share their top workout that you can do at a gym, at home, in the park or anywhere you workout.
Mix these 8 exercises into your regimen:
Straight leg hold – lie on your back, legs straight and hands behind your head. Lift shoulder blades off the floor using your core. Hold for 5 seconds and then lower. For a more challenging move, while your shoulder blades are off the ground, lift your legs, keeping them straight. Hold both for 5 seconds before returning to the start position. Work your way up to 3 sets of 20.
Plank taps – On your elbows and toes, keeping your back flat, tap one leg at a time out to the side. Try to do it for 30-45 seconds, working your way up to 60 seconds.
Double-stop pushup – Assume the pushup position with your hands slightly wider than your shoulders. Keep your back straight and your neck in line with your spine. Lower yourself halfway and hold for 2 seconds. Then, continue to lower yourself until your chest is about 4-6 inches from the floor. Hold for 2 seconds. Push back up to the halfway point and pause again for 2 seconds before pushing back up to the start position. Try for 3 sets of 10. Start on your knees if necessary.
Bum lifts – Lie facedown with legs spread into a v-shape, and knees bent to 90 degrees. Keep your feet flexed and hands out to each side in a goal post position, elbows bent at 90 degrees, palms flat. Lift your quads (front of legs) off the ground a few inches, pressing your feet straight up while you squeeze your glutes. Lower legs and repeat for 3 sets of 15.
Clap squats – These are tough, but very effective. Place feet about 3-6 inches wider than your hips. Keeping your feet flat on the floor, bend at the knees and hips to a 90 degree angle without letting your knees extend beyond your toes. Hold that position for 3 seconds. Using an explosive move, pushing up from your legs, jump up in the air from the squat position and clap your feet together. Try to land in the start position. Try for 3 sets of 10.
Starting with both feet together, jump about 6 inches off the ground 30 times. You can then switch to one-leg hops, 20 on each side. To make things more challenging, hop on one leg and jump side-to-side and front and back. Work your way up to jumping for 3-5 minutes at a time.
Just like on the playground, this exercise is still a lot of fun. Grab a jump rope and try to keep it going for 40-50 repetitions, working your way up to 100.
Stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, just past your left heel. Rest your toe about two feet behind you. Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes. Push off your right glute back to starting position and continue on the other leg. Alternate legs and work your way up to three sets of 20.