5 Simple Exercises – Anywhere and Anytime

5 Simple Exercises – Anywhere and Anytime

This type of training is intended for those who, for whatever reason, want to train only with their body weight. So, you do not need any props, nor certain conditions for this simple exercises. All you need is good will, motivation and a few meters of space. So, let’s see what simple exercises you can do anywhere and anytime, and achieve a satisfactory result.

Exercise No.1. – Trunk muscles

Trunk Muscles Exercise

Lie on your back, place your hands above your head, with your elbows open. Tighten your legs diagonally, at an angle of 45 degrees. Bend your legs, pulling your knees towards your chest. At the same time, lift the blades off the floor. In this way, you achieve a complete contraction of the abdominal muscles

Do this exercise in a series of 20 to 30 repetitions.

After that, turn on your stomach, palms next to your face. Lift the torso and legs at the same time. Do 20 to 30 repetitions, then return to the starting position, for abdominal exercises, without a break. Try this set 4 to 6 times.

Exercise No. 2. Half push-up 

You are in the same position as in the previous back exercise. Raise and lower as your elbows bend to the side. The thighs and upper torso should be in line.

Do this 10 to 20 reps, in 4 to 6 sets.

Exercise No. 3.- Stepping back and forth 


First you go with one foot (left) to step forward. You put your foot back, you step forward with your right foot. When exercising, take care to keep your feet parallel, hip-width apart.

Do 10 to 20 reps this way.

Exercise No. 4. – Lie down – get up – jump – (Burpee) .


From a standing position, with your feet hip-width apart, you squat and place your palms on the floor. In a small jump, you push your legs back, your body is straightened. Return to the original position – squat – bring your feet closer to your palms. Reflect on the jump up, with your arms raised above your head. When performing this exercise. You will feel a rapid heartbeat. This is a sign that your cardiovascular condition is at the appropriate level.

Do this exercise in 5 to 15 repetitions.

Exercise No. 5. – Squat – jump 

Place your feet hip-width apart. You squat until your thighs are parallel to the floor. Body weight is on the heels. From this position, reflect in the jump, pushing your outstretched arms and legs4 backwards. After that, return to the squat.

Do 10 to 15 reps.