This solo workout will get you sweating, and you definitely have access to the few things you need to get it done.
Need a new plan to motivate you to work out on your own? This is a great full-body resistance routine that can be done indoors or out. All you need is a bench or chair, a wall, and a flat surface.
Butt Kicker
Stand with your feet hip-width apart.
Bring your left heel high off the floor toward your glutes.
Return to the starting position, quickly repeating with your right heel like you are running.
Repeat for one minute. Do three sets.
High Knee Step-Up
Find a step, chair, or bench that is a height where your knee bends to a 90-degree angle when you place your entire foot on it.
Place your right foot flat on the bench.
Pressing through your right heel as you step up, simultaneously bringing your left knee up.
Return to the starting position by stepping down with your left foot, then your right so both feet are on the floor.
Complete 15 steps with each foot. Do three sets.
Elevated Push-Up with Leg Lift
Place your hands on an elevated surface with your arms straight and hands slightly wider than shoulder-width.
Walk your legs out behind you until you’re in a push-up position.
As you lower your body into a push-up position, raise your right leg behind you, squeezing your glutes at the top.
Lower your leg as you straighten your arms (do not lock elbows) and return to the starting position.
Complete 15 reps with each leg. Do three sets.
One-Legged Triceps Dip
Sit on the edge of a bench or chair with your hands flat beside you. Walk your feet out and slide off the bench so that your torso is perpendicular to the floor, arms are behind you, locked out, and legs are straight.
Raise your left leg off the floor.
Bend your elbows to 90-degree angles to lower your body.
Push through your palms to return to the starting position, keeping your left leg raised.
Complete 10 reps with each leg. Do three sets.
Elevated Oblique Mountain Climber
Place your hands on an elevated surface with your arms straight and hands slightly wider than shoulder-width.
Walk your legs out behind you until you’re in a push-up position.
Lower slightly into a lower pushup position and bring your left knee out to the side, squeezing your obliques (side abs) as your knee comes higher.
Lower your leg to the starting position and repeat.
Complete 15 reps on each side. Do three sets.
Bicycle
Lie face up and place your hands behind your head, supporting your neck. Make sure your back is pushed hard against the floor.
Bring your left knee toward your chest while lifting your shoulder blades.
Rotate your shoulders to the left, bringing your right elbow toward your left knee as you extend your right leg.
Switch sides, bringing your left elbow toward your right knee.
Alternate each side in a pedaling motion.
Complete 20 reps. Do three sets.
Lying Leg Raise
Lie flat on your back on the floor with your legs extended and feet together. Place your hands underneath your lower back and glutes to support your pelvis.
Slowly raise your legs toward the ceiling, keeping your legs straight.
Continue until your hips are fully flexed.
Lower your legs back down and repeat.
Complete 20 reps. Do three sets.
Plank with Tap
Start in an elbow plank position with your feet hip-distance apart.
Extend your right arm in front of you to tap the floor.
Bring your arm back to the starting position and repeat by extending and tapping with your left.
Complete for 15 reps per arm. Do three sets.
Plank with Leg Lift
Begin in a low plank position with your elbows on the floor.
Lift your right leg, then lower it to the floor.
Lift your left leg, then lower it to the floor.
Complete 10 reps per leg. Do three sets.
Marching Wall Sit
Start with your back flat against a wall with your feet shoulder-width and about two feet from the wall.
Slowly slide your back down the wall until your thighs are almost parallel to the ground.
Lift your left knee and then your right, so you are “marching.”
Complete 30 marches in total. Do three sets.
Oblique Twist Lunge
Stand with your feet hip-width apart, and your elbows raised with your hands clasped in front of you.
Step your left leg out into a lunge until both knees make a 90-degree angle.
Twist at your waist and rotate to your left bringing your right elbow toward the left side.
Rotate back to the center and then stand up.
Repeat with the other side..
Complete 15 reps per side. Do three sets.
Photos By @CHRISVLINTON
