Exercises That Don’t Require Equipment
Guest Post by Meagan Nobel
Just because you’re on the road and have limited or no access to a gym, doesn’t mean you have to put your health and wellness on the back burner. If you get a little creative, you have everything you could need to stay fit on the road right in (and around) your RV. Today we bring you a two part series sharing 20 exercises that you can do in a limited space – yes, we’re talking about working out inside your RV.
With no equipment necessary, your body weight is really all you need, you can tend to your health while indulging in the RV lifestyle. If you’d like to make these exercises a little more challenging, feel free to add weight in the form of dumbbells, water bottles, soup cans, or anything else you find in your RV. One thing is for sure, these exercises are bona fide with or without the added pounds. One of our favorite RVing couples, Steve and Julie Pirner, volunteered to demonstrate each individual exercise (some are with weights to showcase your options) so you know exactly how to do each movement. Check out the details below!
Lie on your back, knees bent, feet on the floor, arms by your side. Raise your hips off the floor until fully extended and squeeze your glutes at the top. Return to starting position and repeat. This exercise will strengthen your core and posterior.
Lie on the floor with forearms flat on the ground. Raise your body to a straight line from head to feet. Do not arch or sag your back. Hold this position for 30 seconds.
Stand with your feet shoulder width apart, toes pointed slightly out. Lower your bottom as if you were going to sit in a chair, keeping arms extended in front of you for balance. Push up through your heels back to standing upright. This exercise will strengthen your legs and core.
4. STATIONARY LUNGE
Stand with your right leg forward at a 90-degree bend, the right foot is flat on the ground, the left foot is up on your toes. Bend your knees until your right thigh is parallel to the ground then push up through your right foot until you are back in starting position. This exercise will strengthen your quadriceps, hamstrings, and glutes.
5. BICEP CURL
Stand with feet shoulder-width apart (for base of support) and keep elbows tight to your side. Bend arms with palms facing upward toward your shoulders, extend arms back down to your hips. Repeat. This exercise will strengthen your biceps.
6. TRICEP EXTENSION
Stand with feet shoulder-width apart. Extend arms straight above your head then slowly bend your elbows until your hands are behind your head just below the 90-degree point. Elbows should point forward. Repeat. This exercise will strengthen your triceps.
7. WALL/COUNTER PUSH UP
Stand with feet shoulder-width apart, arms extended in front of you, hands flat against the wall or counter. Bend your elbows and move your chest toward the wall until your nose almost touches it then slowly push back the starting position. Repeat. This exercise will strengthen your arms, shoulders, and back.
8. STANDING TRUNK ROTATION
Stand with feet shoulder-width apart, knees slightly bent. Keeping your arms bent out in front of you (you can hold a pillow or something weighted if you like) slowly rotate to your right while keeping your abdominal muscles engaged, then slowly rotate back to starting position. Hold the starting position for a moment and then rotate in the opposite direction. Repeat. This exercise will strengthen your abdominals, back, glutes and legs.
9. KNEE PUSH UP
Get into a high plank position from your knees, hands just wide of your shoulders. Keeping your body in a straight line from your head to your knees, bend your elbows and slowly lower your chest towards the floor. Keep elbows bent to a 45-degree angle. Push back up to the starting position. Repeat. This exercise will strengthen your arms, shoulders and back.
10. STRAIGHT LEG DONKEY KICK
Start on the ground on all fours with arms extended and hands under your shoulders and knees aligned with your hips. Kick your right foot back toward an imaginary wall, keeping your toes pointed toward the ground throughout the movement. Squeeze your glutes as your leg reaches full extension. Return to the starting position. Repeat 10 times and then repeat with the left leg. This exercise will strengthen your glutes.
POTENTIAL EXERCISE EQUIPMENT
While these items aren’t necessary, they are a great option when it comes to adding weight to your exercises. Best of all, they are items you will more than likely already have in your RV, so they won’t take up precious space!
– Cans as weights
– Water bottles as weights
– Yoga mats
– Kettle bell
We’ve got 10 more Exercises That Don’t Require Equipment coming this week so be sure to check back with us on Wednesday or better yet, subscribe to our blog to have all LMRV Experience Life articles sent straight to your email.