start reading

5 No-Equipment Running Workouts

Inchworm (Reps 4)

This exercise heats. Inhale and stand. Roll down vertebrae and place your hands on the mat. Exhale and step forward into a plank 

Inchworm (Reps 4)

with hands under shoulders, arms extended, and body straight from head to heels. Inhale and relax. Exhale and stand up. Vertebrae accumulate like bicycle chains. 

Quadruped hip and shoulder dissociation (bird-dog) (Reps 8)

All fours, knees under hips, hands under shoulders. Inhale and tense your abdominals to prepare, then exhale and reach one arm ahead and 

Quadruped hip and shoulder dissociation (bird-dog) (Reps 8)

extend the opposite leg behind you, maintaining your spine neutral and trunk and pelvis immovable. Switch sides.


Side kneeling reps 8 each leg 

Kneel with your hand beneath your shoulder. Raise the other leg. Exhale and sweep your foot-flexed leg back. Hip-height leg. Switch sides after all repetitions.

Shoulder bridges per leg  (Reps 4)

Lie on your back, knees bent, feet flat on the mat at your glutes, and arms at your sides. Inhale and tense your glutes and hamstrings,

Shoulder bridges per leg  (Reps 4)

 then exhale and drive your hips up until your knees, hips, and shoulders are in line, avoiding weight on your neck. Leg out. Toes up. Let go. Switch sides.

Single-leg stretch ( Reps 10)

Lay back, chin on chest. Inhale while holding one leg to your chest and engaging your abdominals. Another leg, toe-point. Exhaling, switch legs. Lie down.

Stay Updated
With Us!

Click Here