{"id":6522,"date":"2014-11-19T13:12:02","date_gmt":"2014-11-19T18:12:02","guid":{"rendered":"http:\/\/wordpress.morningside.edu\/thecr\/?p=6522"},"modified":"2019-11-14T14:25:41","modified_gmt":"2019-11-14T19:25:41","slug":"no-equipment-winter-workouts","status":"publish","type":"post","link":"https:\/\/wordpress.morningside.edu\/thecr\/archives\/6522","title":{"rendered":"No-Equipment Winter Workouts"},"content":{"rendered":"

\"workout-fitness<\/a>By Katie Copple– <\/strong>Sometimes getting to the gym is almost impossible, especially during the holiday season<\/a>. Having a quick at-home workout that uses little to no equipment can be a great way to get in a workout without having to pay those sometimes-hefty gym fees.<\/p>\n

Option 1:<\/b><\/p>\n

Round One:<\/b>
\n> Burpees
\n> Mountain Climbers
\n> Jumping Jacks<\/p>\n

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop. No rest between sets.<\/p>\n

Rest 1 minute<\/p>\n

Round Two:<\/b>
\n> Walking Lunges
\n> Pushups
\n> Lunge Jumps
\n> Walk-outs (inchworms)<\/p>\n

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.<\/p>\n

Rest 1 minute<\/p>\n

Round Three:<\/b>
\n> Squats
\n> Pullups or Pushups
\n> Box Jumps
\n> Jumping Jacks<\/p>\n

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.<\/p>\n

Rest 1 minute<\/p>\n

Round Four:<\/b>
\n> Side Lunges
\n> Dips
\n> Speed Skaters (lateral jumps)
\n> Plank to Pushup<\/p>\n

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.<\/p>\n

OPTION 2:<\/b><\/p>\n

Legs:<\/strong><\/p>\n

20 Squats<\/p>\n

30 Lunges<\/p>\n

40 Calf Raises<\/p>\n

50-Second Wall Squat<\/p>\n

100 Jumping Jacks<\/p>\n

50-Second Wall Squat<\/p>\n

40 Sumo Squats<\/p>\n

30 Leg Raises<\/p>\n

20 Squats<\/p>\n

Cardio:<\/strong><\/p>\n

20 Burpees<\/p>\n

30 Mountain Climbers<\/p>\n

40 Jumping Jacks<\/p>\n

50 Ski Jumps<\/p>\n

60 Second Fast Feet<\/p>\n

50 Line Jumps<\/p>\n

40 Jumping Jacks<\/p>\n

30 Squat Jumps<\/p>\n

20 Burpees<\/p>\n

Abs:<\/strong><\/p>\n

3 Reps of 12 Bicycle Crunch<\/p>\n

3 Reps of 12 Leg Raises<\/p>\n

3 Reps of 12 Russian Twists<\/p>\n

3 Reps of 12 Suitcase Crunch<\/a><\/p>\n

3 Reps of 12 Leg Raises<\/p>\n

3 Reps of 12 Bicycle Crunch<\/p>\n","protected":false},"excerpt":{"rendered":"

By Katie Copple– Sometimes getting to the gym is almost impossible, especially during the holiday season. Having a quick at-home workout that uses little to no equipment can be a great way to get in a workout without having to pay those sometimes-hefty gym fees. Option 1: Round One: > Burpees > Mountain Climbers > Jumping…<\/p>\n","protected":false},"author":80,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4287],"tags":[],"class_list":["post-6522","post","type-post","status-publish","format-standard","hentry","category-features"],"_links":{"self":[{"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/posts\/6522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/users\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/comments?post=6522"}],"version-history":[{"count":7,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/posts\/6522\/revisions"}],"predecessor-version":[{"id":10906,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/posts\/6522\/revisions\/10906"}],"wp:attachment":[{"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/media?parent=6522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/categories?post=6522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wordpress.morningside.edu\/thecr\/wp-json\/wp\/v2\/tags?post=6522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}