However, going to the gym is a deal breaker for some.
you could perform the below routine anywhere you have the space.
That could be your living room, backyard, garage, or a local park.
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Perform each exercise for 12 to 15 repetitions.
Rest for 60 seconds between sets, and complete three to four sets.
Perform this workout twice per week in conjunction with a healthy diet and lifestyle habits for best results.
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Pushups predominantly work the chest, triceps, and deltoids, while also engaging the core muscles for stability.
Maintain a strong core, and hold your spine in a neutral position, avoiding any sagging or arching.
Repeat for the target repetitions.
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They primarily target the quadriceps but also involve the glutes, hamstrings, and calves.
Your gait mechanics (walking, stair climbing, and running) will improve as well.
To perform a lunge, start by standing tall with your feet hip-width apart.
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Step forward with your right foot, maintaining the hip-width distance between your feet to ensure balance.
Drive through the full foot of your right leg, returning to the starting position.
Repeat for the target repetitions, then switch legs.
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Planks
Planks are fundamental to building core strength and stability.
I also find they sometimes reduce low back pain in clients who spend a lot of time sitting.
Keep your body straight from your head to your heels, engaging your abs and glutes.
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Hold this position, focusing on your breath.
Repeat for the target time.
It also engages the core and lower back for stability.
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If you have additional weight, you’re able to place it on your lap for added difficulty.
As you initiate the lift, visualize drawing your lower rib toward your pelvis, and engage your abs.
Hold the top position for about a second, squeezing your glutes at the top.
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Lower back to the ground, and repeat for the target repetitions.
Air Squats
Next up in this no-gym workout for a lean body is air squats.
The air squat, also known as bodyweight squats, is an essential lower-body exercise.
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you might hold extra weight if needed to increase the difficulty.
To perform an air squat, begin by standing with your feet shoulder-width apart, toes slightly pointed outwards.
Push through both feet to return to the standing position, ensuring your hips and knees extend fully.
Repeat for the target repetitions.
Mountain Climbers
Mountain climbers are a dynamic, full-body exercise that combines cardiovascular training with muscular endurance.
This exercise targets a wide array of muscles, especially your obliques, abdominals, and hip flexors.
Drive your right knee toward your chest without letting it touch the ground.
Return your right foot to the starting position while simultaneously driving your left knee toward your chest.
Continue to alternate legs quickly, maintaining a strong core and avoiding any hip lift or sag.
Repeat for the target repetitions.
Squat down, and place your hands on the floor in front of you.
Jump your feet back into a high plank position.
Then, stand up and jump, reaching your hands overhead.
Repeat for the target repetitions.
Bicycle Crunches
This no-gym workout for a lean body ends with bicycle crunches.
Lift your shoulder blades off the ground.
Continue to alternate sides in a pedaling motion.
Repeat for the target repetitions.
