Fitness In A Flash! No Equipment Needed!

Your day is so jam packed that the only time you can squeeze in a quick workout is right now. The time it takes to travel to and from the gym is eating up precious time but luckily you can get the job done at home with zero equipment. All you need is a 10 foot space and your body. Even a mat is optional!

Aim for 2 or 3 sets of 8 to 12 reps of each exercise,

resting 30 to 60 seconds between moves. Do the routine 2 or 3

nonconsecutive days a week -- and after 4 weeks your strong, hot body will thank you!

Whittle Your Waist Side Plank

Lie on your left side with your elbow directly beneath your shoulder and legs stacked. (If you need a little stability try scissoring your feet by taking the top leg in front of your bottom.) Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet and your body forms a diagonal line

Ankle Tap

Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, repeat on your right leg. That's 1 set.

Double Trouble Push Up

Assume a pushup position in a high plank or modified with your hands slightly wider than your shoulders and your back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of inches from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing back up to start.

Rainbow Rocker

Bend your knees and lift your legs until your thighs are above your hips in a table top position (A). Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor (B), then bring your legs back to center. Next, lower them to the right. Alternate until you've completed 8 to 12 reps on each side.

Bird Dog Back Extension

No it’s not a dance move but a great back exercise! Kneel on the floor with hands firmly placed about shoulder width apart. Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it. When you're ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear. Hold for 10 seconds then return to hands and knees on ground position.