Force Factor

Tired? Hungry? Busy? Sore? We’ve heard all the excuses (and given most of them ourselves). However, it’s time to ditch all the complaints! Even if you can’t make it to the gym and you don’t have any weights handy, you can still get in a great workout. We’ve come up with our list of go-to exercises that can fit in to your day no matter how time-crunched you think you are. So, pop your Force Factor and take 10-30 minutes out of your day to fit in some of these exercises. Trust us, you’ll feel better and see results faster.

1. Side plank leg lift – Works shoulders, back, glutes, and core. Get into a side plank position with your right arm on the ground. With your left hand on your hip, lift your left leg up and down slowly for 10 reps. Repeat on your left side. Repeat twice more on each side.

2. Reverse elbow plank leg lifts – Works shoulders, legs, and core. Lying flat on your back, prop up your upper body with your elbows. Keeping your legs straight, press your feet into the ground to lift your bum off the ground. Then slowly alternate between lifting your right leg and left leg straight off the ground while keeping your hips elevated. Lift each leg 10 times, rest briefly, then repeat.

3. Elbow plank kicks – Works your core & hamstrings. Get into the plank position (pushed up and balancing weight between toes and forearms). Lift your right leg off the ground (keeping your pelvis steady) and bend your knee so that the sole of your foot is parallel with the ceiling. When you’re knee is at 90 degrees, slowly kick your foot up towards the ceiling as far as you can, then lower to be even with your left knee. Repeat the exercise 10 times, then switch legs.

4. Bicycle crunches – Works lower abs and obliques. Lie on the ground with your legs bent and your hands behind your head (as if you’re about to do crunches). Lift your knees and your shoulder blades off the floor. Straighten your right leg out (to about a 45 degree angle to the ground) and turn your upper body to the left, bringing your right elbow toward your left knee. Switch sides to complete one rep. Move slowly and make sure your rib cage is moving along with your elbows. Do 5 sets of 20 reps each.

5. Prisoner squats – Works glutes, quads, and hamstrings. Stand straight, with your hands behind your head. Angle your toes outward slightly and avoid raising your heels as you slowly lower your body to make close to a 90 degree angle with your knees. Then slowly return to standing position. Pause for 3 seconds before repeating. Try 3 sets of 20 reps.

6. Burpees – Works low back, pecs, deltoids, triceps, hamstrings, glutes, calves, abs, and quads. From a standing position, drop into a squat position with your hands on the floor in front of you. Kick your feet back together as you lower yourself into a pushup. Bring your feet back forward together quickly and straighten your arms. Jump up as high as possible from the squat position, raising your arms over your head. Return to standing position and repeat. Perform at a fast pace for 60 seconds. Rest and repeat twice.

7. Forward Lunges with Hold – Works quads, thighs, hamstrings, and glutes. From a standing position, take a large step forward with your right leg. Lower your body to make your right thigh parallel to the floor and hold for five seconds before returning to the standing position. Repeat with left leg to do one rep. Try 3 sets of 15 reps.

8. Close Hand Tucked-Elbow Pushups – Works triceps, delts, pecs, and core. Get into pushup position then position hands about an inch apart, centered under your chest. Tuck your elbows into your torso as you lower yourself into push up position.

9. Mountain Climbers – Works quads, chest, hamstrings, and shoulders. Starting in a pushup position, bring one leg in towards your chest until the knee is approximately under your hip. Explosively switch the position of your legs back and forth quickly. Perform for 60 seconds, rest and repeat.

10. The Classics – want to mix in some of your favorites? Feel free to throw any other gym-free exercises you’re used to, like crunches, standard or one-armed pushups, jumps/jumping jacks, wall sits, back extensions, and standard planks.

11. Anywhere & Anytime Cardio - Not in the mood for a strength workout? You don’t need a huge amount of time or the machines at the gym to fit a cardio workout into your day either. Lace up your sneakers and get outside for a run, jog, or bike around a nearby route. Incorporate hills whenever possible to get the most out of your time. If the weather is bad, try a step routine or mini-stadium using a low-trafficked staircase in your home or apartment building.