no equipment exercises

Illustration: David Wyffels

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Workout #1
During all three routines, try to move directly from one exercise to the next without breaks to keep your heart rate up.

Around the Worlds
1. Stand with your feet shoulder width apart, hands overhead.
2. Keeping your lower body still and your arms raised toward "12 o'clock," bend from the waist toward the right, passing "3 o'clock," down toward your toes ("6 o'clock"), like you’re tracing a half-circle with your hands. Keep going up the left until you’ve completed the circle. Now repeat, going back in the opposite direction. Continue alternating from right to left, and left to right, as you do 15 repetitions in each direction.

Good Mornings
1. Place your hands behind your head and stand with your feet shoulder width apart.
2. Bend forward at the waist, keeping your back flat. If you feel any strain in your lower back, bend your knees slightly and only bend as far forward as you comfortably can. Come back to starting position. Do 15 reps.

Wide-Stance Squats
1. Place your feet slightly wider than shoulder width apart and squat down until your thighs are parallel to the floor, keeping your weight in your heels. (If that bothers your knees, only go as low as you comfortably can.) Keep your hands on your hips or, for an added shoulder challenge, hold them out in front of you.
2. Come back to starting position, pushing through your heels and squeezing your butt. Do 15 reps.

Shadow Boxing
1. Stand with your feet shoulder width apart, abs tight and back in a neutral position. Make your hands into fists and hold them in at your chest.
2. Do a crossover punch with your left hand, punching out diagonally to the right at chest height. As you punch, pivot your lower body to the right, bringing your left heel off the ground and putting more of your weight into your right leg.
3. Pull your left hand back as you bend your knees, as though you're ducking from a punch.
4. Get back into starting position. Do 30 repetitions on each side.

Sumo Lunge with Sidekick to Squat Jump
1. Stand in "sumo" position, with feet slightly wider than shoulder width apart, knees bent and weight in your heels.
2. Take a large step sideways with your right leg by bringing your right knee in toward your chest and then out to your right side in one continuous movement.
3. As soon as your foot touches the ground, bring your right knee back in toward your chest, then kick your right foot out to the side with your foot flexed.
4. Lower your right leg to the floor and get back into "sumo" position.
5. Squat down, keeping your weight in your heels and sticking your butt out behind you. Make sure you keep your knees directly above your toes.
6. Jump up while thrusting your arms overhead. Land on your heels, rolling onto your toes.
7. Repeat on your left side, then continue alternating between right and left until you've done 15 reps of the sequence on each side.

1. Get into a pushup position on your toes or your knees. Your core should be tight, but your shoulders and upper-back muscles should be relaxed.
2. Lower your chest down as close to the floor as you can, then push through your hands and return to start. Repeat for 15 reps. If you're feeling any pressure or strain in your lower back, check that your hips aren't slouching—there should be a straight line from your shoulders to your feet (or knees).

Reverse Crunches
1. Lie on your back with your legs extended and hands under your butt. Make sure your lower back is pressed into the floor. (Placing a mat or towel beneath you will make this move a little more comfortable on your back.)
2. Bend your knees and bring your legs in toward your chest as you roll your pelvis backward and raise your hips off the floor.
3. Bring your knees as close to your chest as you can, then return to start. Do 15 reps.

Platypus Walks
1. Stand with your feet out wide and turn your toes outward, like you're about to do a plié. With your hands on your hips and your weight in your heels, squat down until your thighs are parallel to the floor (or as close as you can get them).
2. Staying in the squat position, take 5 small steps forward, then 5 small steps back. That's one rep. Repeat 5 times. As you take the steps, focus on keeping your knees out to the sides and not letting them sag forward in front of your toes. Your butt should be sticking out behind you, and your weight should stay in your heels as you step.