Published: July 30, 2009 03:28 pm      

Women's Workout

No Weights Required

By: Brooke Johnson

Storm the beach with this full body workout on the sand. No beach? No problem! This workout is great for indoors too. Whether you are on vacation, live near a beach, or just looking for a great full-body workout you can do with minimal equipment, fitness champ Brooke Griffin offers a “no weights required” workout to keep that summertime shape.

THE PUSH-UP

Targets: Chest, Triceps, and Shoulders
The Pushup is one of the first exercises ever done to build strength and muscle! Kneel down on the floor and place your hands on the floor in front of you at around shoulder width apart. Now take your knees off the floor and step back with your feet until your legs are outstretched and your toes are on the floor. Your body should be straight from head to toe. This is the starting position for the push up. Keeping your body straight, slowly lower your torso as low as possible without touching the floor. Pause, then raise back to the starting position. Do not lock your elbows out! Repeat for desired reps.

Tips & Advice: Don’t let your body sag in the middle during the set, tense your mid section! Use a full range of motion by allowing the body to get as close to the floor as possible without touching it. Use slow rep timing.

THE PLANK

Targets: Abdominals
The Plank is a stationary exercise that helps strengthen the entire core of the body. Setup for the plank by getting a mat and laying down on your front. To start the exercise prop your torso up on your elbows and your feet up on your toes. Keeping yourself completely straight, hold this position for as long as possible. Typically, the plank is done for 3 x 1 minute sets. However, as you get stronger your should be able to do 1 - 3 minutes.

Tips & Advice: Do not let your mid section sag in the middle. You need to keep yourself straight at all times. Do this exercise in front of a mirror to make sure you are not letting your technique slip.

THE JACK KNIFE SIT-UP

Targets: Abdominals
Lay down on your back on a flat surface or bench with your legs hanging or slightly off the ground. Extend your arms down by your sides, and straighten your legs. You should be laying completely flat. This is the start of the exercise. In one motion keeping your hands and feet together, raise your legs and bring your arms forward as if you were trying to touch them together. Lower back to the starting position. Repeat for desired reps.

Tips & Advice: This is a very challenging exercise, the slower you do it the harder it is, and the more benefit you will get from it.

THE BODYWEIGHT SQUAT

Targets: Glutes, Quads, and Hamstrings
Stand straight up with your feet around shoulder width apart, toes pointing out at around 30 degrees. Interlock your fingers and straighten your arms out in front of you (for balance). Keeping your eyes facing up, back straight and feet planted firmly on the floor, slowly squat down keeping your knees in line with your toes and sticking your buttocks out. Once your thighs are parallel with the floor engage the quads, hamstrings and glutes by pushing back up through your heels. Don’t lock your knees out at the top of the movement, then repeat for desired reps.

Tips & Advice: Keep your back straight, eyes facing forward, chest out, and don’t let your knees come forward as you squat down. Squat down as if you were about to sit down on a chair behind you.

THE LOWER BACK EXTENSION

Targets: Lower Back
The hyperextension is a good exercise for strengthening the lower back. Lay face down on a flat surface. Slowly lift opposite arm and leg, squeezing the lower back muscles, hold for 2 seconds and then switch sides. Repeat for desired reps.

Tips & Advice: Do this exercise slowly! Slow and controlled movements will get the best results.

THE LUNGE

To begin the lunge, your feet should be shoulder width apart, torso erect with hands on your hips. Take a slow, controlled lunge (or large step) forward with your left foot. Lower your hips so that your left thigh (front leg) becomes parallel to the floor. At this point your left knee should be positioned directly over your ankle and your left foot should be pointing straight ahead. Your right knee should be bent at a 90-degree angle and pointing toward the floor. Your right heel should be lifted. After reaching the bottom of the movement (when your right knee is almost touching the floor), pause for a moment, or a breath, then push with your right, or back foot to move almost straighten both legs

Tips & Advice: Keep your torso as upright as possible during any Lunge exercise to minimize the stress on the back. Start slow and don’t go too low if you are new to the lunge.

THE PLIE SQUAT

Targets: Glutes, Quads, and Hamstrings
Stand straight up with your feet out as far as possible, toes pointing out at around 180 degrees. Straighten your arms out in front of you (for balance). Keeping your eyes facing up, back straight and feet planted firmly on the floor, slowly squat down keeping your knees in line with your toes and squeezing your inner thighs. Once your thighs are parallel with the floor engage the quads, inner thighs, hamstrings and glutes by pushing up through your heels. Don’t lock your knees out at the top of the movement, then repeat for desired reps.

Tips & Advice: Keep your back straight, eyes facing forwards, chest out, and don’t let your knees come forward as you squat down.