{"id":97424,"date":"2017-01-23T02:00:54","date_gmt":"2017-01-23T10:00:54","guid":{"rendered":"https:\/\/fabfitfun.com\/magazine\/?p=97424"},"modified":"2017-01-27T17:33:38","modified_gmt":"2017-01-28T01:33:38","slug":"no-equipment-workout-2","status":"publish","type":"post","link":"https:\/\/fabfitfun.com\/magazine\/no-equipment-workout-2\/","title":{"rendered":"3 Quick Workouts You Can Do at Home&#8230;No Equipment Needed"},"content":{"rendered":"<p>You don&#8217;t need\u00a0to purchase a\u00a0ClassPass membership or fancy workout equipment to get your sweat\u00a0on.<\/p>\n<p>You can\u00a0tone your body and get fit&#8230;right in the comfort of your own home! Because all you need is the living room floor to complete these workouts.<\/p>\n<p>We rounded up three circuits or combos, which target\u00a0the upper body, lower body, and even tackle cardio &#8212; so you can get an all-over body workout without spending a dime.<\/p>\n<h3><strong>Boxing Circuit<\/strong><\/h3>\n<p>This is a basic combo of punches &#8212; jab, hook, and upper-cut.<\/p>\n<p><b>Jab Punch\u00a0<\/b><\/p>\n<ul>\n<li>Stand with your legs hip width apart, knees slightly bent,\u00a0and toes pointing forward.<\/li>\n<li><a href=\"http:\/\/www.expertboxing.com\/boxing-techniques\/punch-techniques\/how-to-throw-a-jab\" target=\"_blank\">Jab punch<\/a>\u00a0across the body. Make sure each punch comes from the hip flexors (where our strength originates) and\u00a0rotate onto the ball of the foot during each swing.<\/li>\n<li>Alternate right and left\u00a0for three sets of eight.<\/li>\n<\/ul>\n<p><strong>Hook Punch:<\/strong><\/p>\n<ul>\n<li><a href=\"http:\/\/www.wikihow.com\/Throw-a-Hook-Punch\" target=\"_blank\">Hook punch<\/a> across the body &#8212; imagine aiming for an opponent&#8217;s temples at each side of their head.<\/li>\n<li>Alternate right and left for three sets of eight.<\/li>\n<\/ul>\n<p><strong>Upper-cut Punch:\u00a0<\/strong><\/p>\n<ul>\n<li>Upper-cut punch across the body &#8212; imagine aiming for your opponent under their chin. Make sure each punch comes from a hip rotation.<\/li>\n<li>Alternate right and left for three sets of eight.<\/li>\n<\/ul>\n<p>Repeat the entire circuit three to four\u00a0times without resting.\u00a0Rest for 30 seconds before moving to the next circuit workout.<\/p>\n<h3><strong>Plyometric Cardio Combo<br \/>\n<\/strong><\/h3>\n<p>This is a combo of\u00a0jump squats, side skates, and scissor steps.<\/p>\n<p><strong>Jump Squats:<\/strong><\/p>\n<ul>\n<li>Start in a standing\u00a0position, feet slightly wider than hip distance, and both toes facing forward in a parallel stance.<\/li>\n<li>Lower yourself into a squat, like you&#8217;re sitting into a low chair.<\/li>\n<li>Then from the squat position, jump up about two to three inches from the ground\u00a0while lifting your arms over your head. Return immediately to the squat position.<\/li>\n<li>Repeat 10 to 12 times in a row.<\/li>\n<\/ul>\n<p><strong>Side Skate:<\/strong><\/p>\n<ul>\n<li>Stand on the right leg with your left leg loosely crossed behind you.<\/li>\n<li>Extend the left leg, jump\u00a0in the air, and land on the left foot. Then immediately cross the right leg in the back. Make sure to keep both knees slightly bent at all times to lessen the impact, and to isolate your glutes and hamstrings.<\/li>\n<li>Repeat 10 to 12 times in a row.<\/li>\n<\/ul>\n<p><strong>Scissor Steps:<\/strong><\/p>\n<ul>\n<li>Stand normally with your feet together and toes facing forward.<\/li>\n<li>Jump straight up and scissor the left\u00a0foot about six inches forward, and the right\u00a0foot about six inches back.<\/li>\n<li>Then jump straight up again,\u00a0switching the left\u00a0foot to the back and the right\u00a0foot to the front. Keep your toes facing forward so the knees stay aligned.<\/li>\n<li>Repeat 10 to 12 times in a row.<\/li>\n<\/ul>\n<p>Repeat the entire circuit\u00a0two to three times without resting. Rest for 30 seconds before moving to the next circuit workout.<\/p>\n<h3><strong>Leg Tighteners<br \/>\n<\/strong><\/h3>\n<p>This is a combo of outer thigh saddle-buster, inner thigh no-rub lifts, and bubble butt leg extensions.<\/p>\n<p><strong>Outer Thigh Saddle-Buster:<\/strong><\/p>\n<ul>\n<li>First, lie on one side with your hips stacked directly on top of the other, and square both hips to the front of the room.<\/li>\n<li>Support your upper body with the forearm on the floor and the upper body slightly lifted, or completely lay down on the floor with your arm extended straight and your head resting on your arm (this is to keep your neck long and straight).<\/li>\n<li>Point your toes and lift your top leg straight up (four to six inches above the bottom leg). Raise the leg a bit higher for three counts, and squeeze with each count. Then lower your\u00a0leg for one count (don&#8217;t lower your leg all the way).<\/li>\n<li>Repeat for three sets of eight, then switch to the other side.<\/li>\n<\/ul>\n<p><strong>Inner Thigh No-Rub Lifts:<\/strong><\/p>\n<ul>\n<li>Return to the side you started off on with hips stacked on top of the other. Take the top leg and cross it over the bottom leg. Your foot should be comfortably resting on the floor about hip height, and a few inches in front of the body.<\/li>\n<li>Flex the foot of the bottom leg and make sure the toes point\u00a0forward.<\/li>\n<li>Keeping the knee of the bottom leg straight, lift the leg about three to six inches off the floor. Raise the leg\u00a0for two counts, then lower the leg for two counts.<\/li>\n<li>Repeat for three sets of eight, then switch to the other side.<\/li>\n<\/ul>\n<p><strong>Bubble Butt Leg Extensions:<\/strong><\/p>\n<ul>\n<li>Start in a table top position for the bubble butt leg extensions. Make sure your hands are directly under your shoulders, and your knees directly under the hips.<\/li>\n<li>Drop down to your forearms and create a triangle\u00a0with your arms (it will protect your lower back, while giving you a better range of motion to squeeze your booty). Extend one leg straight back, keeping the knee bent on the supporting leg.<\/li>\n<li>Lift the leg until the butt gets a good squeeze, then lower the leg until your toes touch the floor. Keep both hips squared, and facing the floor &#8212; don&#8217;t worry about how high your leg lifts because it&#8217;s more important to get a good squeeze and keep control of your legs.<\/li>\n<li>Repeat for three sets of eight, then switch to the other side.<\/li>\n<\/ul>\n<p>Repeat the entire\u00a0circuit two to three times without\u00a0resting.<\/p>\n<p>xx, The FabFitFun Team<\/p>\n","protected":false},"excerpt":"You don't need\u00a0to purchase a\u00a0ClassPass membership or fancy workout equipment to get your sweat\u00a0on. You ...","author":635770,"featured_media":97766,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,3],"tags":[],"thumbnail_url":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2017\/01\/27172612\/Screen-Shot-2017-01-27-at-5.27.19-PM-660x400.png","thumbnail_url_middle_card":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2017\/01\/27172612\/Screen-Shot-2017-01-27-at-5.27.19-PM.png","formated_date":"January 23, 2017","category_name":"Fitness","category_icon":"https:\/\/d3vodd1ws13xud.cloudfront.net\/magazine\/wp-content\/uploads\/2017\/10\/10113835\/health-2.svg","author_name":"","trending":false,"sponsored":false,"random_color":"#d86ec8","_links":{"self":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/97424"}],"collection":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/users\/635770"}],"replies":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/comments?post=97424"}],"version-history":[{"count":0,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/97424\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media\/97766"}],"wp:attachment":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media?parent=97424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/categories?post=97424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/tags?post=97424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}