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 Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Alternate or switch to other leg after prescribed reps. 5) Remember to keep head back, and hips squared and in a neutral position throughout movement. |
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 Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. |
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 Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position. |
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 Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. |
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 Sidelying scissors 1. Start by lying on your side and raising both legs slightly off the ground. 2. Proceed to kick your legs in opposite directions in a scissor type motion. 3. Repeat according to the required repetitions and then switch sides. |
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 Prone Shoulder Extension 1) Lie face down on floor, bench, or stability ball. 2) Start position: Position arms to side of body with thumbs pointing down. 3) Raise arms up and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead. |
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 V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. |
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 Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. |
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15 Minute Travel Workout This online travel workout requires no equipment and takes very little space and time. Great for boosting energy levels in the morning, de-stressing after a busy day, or after some fat burning cardio. Can be done in a hotel room, hotel fitness facility, your relative's house, or the park. Perform each exercise for 40 seconds (about 10-15 reps). Go through the entire workout as a circuit workout without resting between exercises. Rest 1 minute then repeat. Good to alternate with a stretch workout.
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