Fifteen Full Body Exercises You Can Do Anywhere, Anytime

These days we’re all cutting back. Whether it’s time or money, there is simply never enough of it. But we here at Austin Fit Magazine refuse to let that be an obstacle to staying in shape — in fact, we welcome the challenge! These fifteen exercises can be done anywhere (yes, even in the smallest office cubicle) and will cost you absolutely nothing. Better yet, each one is guaranteed to efficiently work your entire body. You’ll never have to step foot in a gym again.

{1} Push-Up
An oldie but a goodie, the push-up is one of the most efficient and effective full-body exercises. We’ve broken it down so you’ll be sure you’re doing it correctly.

Do It:
1. Lie chest-down with your hands at shoulder level and your palms flat on the floor slightly more than shoulder-width apart.
2. Keep your legs straight and your toes tucked under your feet.
3. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and make sure your body is straight. Try not to bend or arch your back as you push up.
4. Exhale as your arms straighten out. Pause for a moment.
5. Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
6. Continue to lower your body until your chest touches the floor. Try not to bend your back or allow the knees to touch the floor.

{2} The Stretcher
Don’t be fooled by the name of this yoga pose. It will not only stretch your entire body but you’ll wake up sore the next day in muscles of your legs and triceps that you never knew existed.

Do It:
1. Start by sitting up with your legs spread out in front of you. Your feet should be shoulder-width apart.
2. In one motion, lift up your hips and try to push them toward the sky. Keeping your legs straight, squeeze your glutes and push the soles of your feet into the ground.
3. Hold this position for 10 seconds or more depending on your fitness level.
4. Come back down to the first position and then repeat as desired.

{3} Squat Thrusts with a Push-Up
By adding a push-up to the conventional squat thrust, you get a serious full-body workout that will really get your heart pumping. Start with 10 of these and work your way up — you’ll be in great shape before you know it.

Do It:
1. Start by standing with your feet shoulder-width apart.
2. Drop to a crouch with your palms on the floor.
3. Jump your legs out from underneath you and complete a basic push-up.
4. Spread your legs simultaneously.
5. Jump your legs back together.
6. Return to crouch.
7. Stand up and repeat.

{4} Shoulder Bridge
This Pilates exercise primarily works the core and lower body, but it also strengthens your lower back which decreases your chances of any painful strain.

Do It:
1. Lie on your back with your knees bent and the soles of your feet on the mat. Squeeze your glutes and lift your hips up towards the ceiling as far as you can go. Your body weight should be supported on your shoulder blades and the soles of your feet.
2. Place your hands underneath your hips, with your elbows directly underneath your hands. Sink your belly button towards your spine and stretch your right leg out straight in front of you with your foot pointed.
3. Flex your stretched foot and exhale as you lower your leg. Stretch it away from your hips until it is aligned with your other thigh.
4. Repeat the kicks five times and return your right foot to the mat.
5. Lower yourself to the start position. Repeat with your left leg.

{5} Wall Walk
This version of the traditional backbend will increase your energy levels instantly by opening up your spine while loosening years of muscular stress. Work up to doing this once a day and you’ll never have back pain again.

Do It:
1. Stand with your back to a wall (or a friend).
2. Make sure you are about 3 to 4 feet away from the wall depending on your height (the taller you are the farther you’ll stand).
3. Lean backwards and place your hands on the wall.
4. Slowly move your hands down the wall until your hands touch the floor. Arch your back and come up on your toes as you continue to move further down.
5. Walk back up the wall to the starting position.

{6} The Rollover
This exercise does it all. Not only does it work the back of the arms and firm up your abs, but it also stretches your legs and every inch of your back. If you have a bad neck or back, consider skipping this routine.

Do It:
1. Lie on your back and position your arms down by your sides. Drop your belly button towards the mat. Bring your knees up over your hips and straighten your legs.
2. Slowly roll your legs over your body, using your arms as support until your legs are parallel with the floor. Do not roll so far that you are straining your neck — the weight of your body should be on your shoulder blades and upper back.
3. Open your legs and exhale as you slowly roll your spine back down onto the mat. Keep your legs straight and slightly turned out. Roll down until your lower back and tailbone are flat on the floor.
4. Continue to lower your straightened legs towards the mat until the point just before your lower back arches and then squeeze your legs together.
5. Repeat up to six times.

{7} The Russian Twist
If you are a boating enthusiast, you probably know that the strength you need to paddle is generated in your core, not your arms or shoulders. Build paddle-worthy obliques and incredible rowing muscles with this simple move.

Do It:
1. Grab a medicine ball, dumbbell or weight plate and sit on the floor with your knees bent.
2. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees to the floor).
3. Twist your torso with intensity as far as you can to the left.
4. Reverse the motion, twisting as far as you can to the right.
5. Do three sets of 10 or more repetitions, preferably at the end of your workout.

{8} Bicycle Crunch
Last year, a study that came out of the San Diego State University compared 13 familiar abdominal exercises in order to find which ones really strengthened the abs. This exercise topped the list.

Do It:
1. Lie on the floor with your lower back pressed to the ground.
2. Put your hands behind your head and bring the knees into the chest.
3. Straighten the right leg while simultaneously twisting the body, bringing the right elbow towards the left knee.
4. Repeat on the other side, alternating the legs in a cycling motion.

{9} Hundred Pilates Exercise
This advanced Pilates routine is a progression from the traditional isometric sit-up. If you have problems with this intense exercise, try focusing purely on the breathing portion.

Do It:
1. Lie on your back with your legs bent and feet on the floor.
2. Lift your legs, one at a time, so that both are bent at the knees at a 90 degree angle. Make sure to keep your pelvis and ribcage anchored on the floor. Breathe calmly and place your hands by your sides.
3. While breathing out, tuck in your chin and raise both your arms slightly off the floor. Move your abdominals toward your spine.
4. Straighten and extend both legs upwards while keeping your torso stable.
5. Hold this position and take 10 full breaths. Ensure that your abdomen is firm and flat.
6. When extracting yourself from this position, make sure to bend your knees toward your chest to protect your back.

{10} Knee Jump
Practice this intense exercise to really work the hamstrings, strengthen the knee joints and develop some explosive power.

Do It:
1. Start by kneeling on the ground. Make sure that your feet are flat and your toes are not tucked underneath your body. Your butt should be resting on your calves and your eyes should hold a forward gaze at all times. 2. To initiate the exercise, swing your arms back and then immediately thrust them forward.
3. As you swing your arms forward jump from your knees to your feet in one explosive movement. The finish position will look like the bottom position of a squat.
4. Slowly move back to the starting position and repeat as desired.

{11} Mermaid/Side Bends
This advanced yoga pose targets your arms, shoulders and waist, all while developing your balance. If you have carpal tunnel syndrome or other wrist problems, consider skipping this routine.

Do It:
1. Sit on the floor, with your right hip on the ground. Your knees should be slightly bent with the left leg resting on top of the right leg. Place your right palm on the mat and align your arm directly under your right shoulder. Keep the arm straight.
2. Lift your left hip towards the ceiling. As you come off the floor, support your body with your right arm. Your legs should be straight, the inside of your left foot resting on the inside of your right foot. Maintain body alignment from head to toe by tightening your core.
3. Turn your head toward the ceiling and stretch your left arm down the side of your body. Inhale deeply and lift your left arm up towards the ceiling, then over your head until it rests on your ear.
4. Return your arm to your side and slowly lower your hips.
5. Repeat 3 times or more, then switch sides.

Tip: If you have trouble balancing your body, stagger your feet, one positioned in front of the other for extra stability.

{12} The Bow Pose
Similar to the superman exercise, this intermediate yoga pose intensifies the stretch on your lower back, glutes and chest.

Do It:
1. Lie on your stomach and bend both legs.
2. Reach yours hands back and take hold of the ankles or the middle of your feet, depending on your flexibility.
3. On an inhale, draw the torso and legs up off the floor simultaneously.
4. If you can, hold the pose for 10 seconds or longer.

{13} Plank Exercises
This isometric hold is popular among personal trainers and for good reason. It strengthens both big and small muscles, resulting in a tone you just can’t get with other forms of exercise.

Do It:
1. Start in the plank position with your forearms and toes on the floor and your body raised. 2. Keep your torso rigid and maintain a straight line from ears to toes with no sagging or bending. 3. Make sure to keep your head relaxed while looking at the floor.
4. Hold this position for 10 seconds or longer. Over time, you’ll be able to work up to a minute or higher.

Advanced Variations:
1. Plank with Leg Lift
Start in the initial plank position with your forearms and toes on the floor and body raised.
• Slowly raise one leg five to eight inches off the floor.
• Count to two and slowly lower your leg to the floor.
• Switch legs and repeat.
• Do about two to three sets of 10 repetitions.

2. Plank with Arm Lift
• Start in the same plank position as above.
• Carefully shift your weight to your right forearm.
• Extend your left arm straight out in front of you.
• Hold for three seconds while keeping your core tight.
• Slowly bring your arm back to starting position.
• Switch arms and repeat.
• Do two to three sets of 10 repetitions.

{14} Static Lunge
Don’t be fooled by this archaic exercise — there is a reason it’s a favorite of most fitness enthusiasts. It is a classic method to work the entire lower body including quads, hamstrings, glutes and hips.

Do It:
1. Stand in a split stance, with one leg in front of you and the other behind you. Bend both knees into a lunge position and make sure the back knee is lowered to the ground at a 90 degree angle. Keep your front knee straight and behind the toe. 2. Lift back up and repeat 10 or more times. 3. Switch sides to work the other leg.

{15} Superman
This deceptive exercise is harder than it looks and strengthens your back, legs and arms for a total body workout. Imagine you’re flying through the air and you’ll be having more fun than you’d ever expect from exercising.

Do It:
1. Start face down on the ground with your arms stretched out.
2. Lift your right arm and left leg up simultaneously, tightening the glute muscles as you lift your leg. Pretend there’s a string between your butt and shoulder blade which is tightening as you extend.
3. Repeat the movement with your left arm and right leg, making sure they never touch the ground. All limbs should hover just above the ground throughout the exercise.
4. Inhale with each movement upwards and exhale on the way down.
5. Repeat as desired.