Easy exercises that need little equipment

Kate NuskaPilbara News
Kate Nuska demonstrating a Renegade Row
Camera IconKate Nuska demonstrating a Renegade Row Credit: Pictures: Kate Nuska/Iron Worx

Are you struggling to keep motivated to workout with all the gyms closed?

Pilbara News is back with Kate Nuska, of Iron Worx, with another burner of a workout to do at home with little or no equipment.

Don’t have dumbbells? Use a backpack — you can do a full push-up or burpee. Go onto your knees.

DAILY-5 WARM-UP

AMRAP x 3 MINUTES (as many rounds as possible)

2 sit-ups

2 push-ups — chest to ground and lock the arms out at the top.

ON A 2-MINUTE

RUNNING CLOCK

300m jog.

BODYWEIGHT PUMP

3-5 sets

30 seconds of crunches.

30 seconds of elbow plank.

30 seconds of mountain climbers.

Rest 30 seconds between sets.

Sweat three running clocks to perform the following:

15-MINUTE CLOCK

Run 800m, if you have no space for running, high knees on the spot for two minutes or skipping for two minutes.

40 Double DB Power Clean, dumbbell in each hand, maintaining a nice natural spine with no curve or bend touch, the dumbbells to the ground and push through the glute and open the hips and stand with the dumbbells touching the top of the shoulder.

Run 800m

Rest remaining time.

10-MINUTE CLOCK

Run 400m — again, if no space, high knees or skipping for one minute.

30 DB renegade rows. Both dumbbells on the ground, go into a push-up while holding onto the dumbbells, pull left arm holding dumbbell into the chest while right arm maintains the push-up locked-out position, then do the same on the right, This is one rep.

Run 400.

Rest remaining time.

5-MINUTE CLOCK

Run 200m or 30 seconds of high knees or skipping.

20 DB devil’s press. Burpee on floor, grabbing dumbbell in both hands as you land down, then push-up, haul feet underneath you and press dumbbells above head. That’s one rep.

Run 200m.

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