For Those Too-Hot Days: 5 Exercises You Can Do Without a Gym

We recently covered workouts you can do outside. But what if it’s raining—or even worse, , and you don’t have a gym membership? Not having a membership to a fancy gym or good weather shouldn’t keep us from enjoying a good sweat. Here are some workouts you can do indoors.

THE DIP

We know that they’re not everyone’s favorite but dips are a great exercise you can do from virtually anywhere. And they’re also a great way to target your triceps. Find a sturdy chair or coffee table and rest your hands against it while suspending your body in the air as if you’d sitting on a virtual stool. Lower yourself down so that your elbows are at a 90 degree angle, and straighten back up again.

Too hard? Try to count down in a reverse ladder rep. Do 10, then 9, then 8, and so on, until you only have 1 rep.

Tricep dip instructions
Find sturdy chair or coffee table and rest your hands against it while suspending your body in the air as if you’d sitting on a virtual stool. Lower yourself down so that your elbows are at a 90 degree angle, and straighten back up again.

THE PLANK

You can do 1000 sit ups a day but unless you lay a solid foundation for your core, there is nothing to build upon. The plank exercise is easy. Lay down on your stomach and prop your body up on your forearms. When you’re ready, hoist your body up so that you are balancing on your forearms and toes. Try to keep your back straight and not to arch it. Until you get your from right, it may be a good idea to practice your plank in front of a mirror.

Plank instructions.
Lay down on your stomach and prop your body up on your forearms. When you’re ready, hoist your body up so that you are balancing on your forearms and toes.

THE SQUAT

Especially for athletes attempting to build lower body strength, the squat is one of the key exercises to make sure you’re doing. Set your feet hip-width apart and sit back as if you are about to sit on a low chair as you bend your knees. Squat as far as you can while keeping your back straight and try not to bring your knees over your toes. Straighten your legs to finish the rep.

Squat instructions.
Set your feet hip-width apart and sit back as if you are about to sit on a low chair as you bend your knees. Squat as far as you can while keeping your back straight and try not to bring your knees over your toes. Straighten your legs to finish the rep.

THE GLUTE BRIDGE

If you’re strengthening your lower body, you also need to make sure you’re strengthening your butt and hips. One way to do this is with the glute bridge. Lay on the floor on your back and bend your knees so that your feet are on the floor, toes facing forward. Tighten your abs, squeeze your butt and lift up your hips so that your pelvic floor is moving toward the ceiling. Lower down your hips to meet the floor again to finish the rep.

Glute bridge instructions.
Lay on the floor on your back and bend your knees so that your feet are on the floor, toes facing forward. Tighten your abs, squeeze your butt and lift up your hips so that your pelvic floor is moving toward the ceiling. Lower down your hips to meet the floor again to finish the rep.

THE SINGLE LEG DEAD LIFT

This exercise is especially important for your lower back and for helping with balance, which is essential for any athlete, especially those who weight train. Begin with two feet together. Lean forward and kick your right foot back. As you bring your right food higher, extend your torso until you are parallel with the ground. Use your standing left leg and abdominal muscles to stabilize yourself and return your right foot to the ground as you stand up straight. Repeat on the left hand side.

Single leg dead lift instructions.
Begin with two feet together. Lean forward and kick your right foot back. As you bring your right food higher, extend your torso until you are parallel with the ground. Use your standing left leg and abdominal muscles to stabilize yourself and return your right foot to the ground as you stand up straight. Repeat on the left hand side.

Don’t Forget Nutrition

It’s easy when the weather is too hot outside, to let nutrition go to the wayside also—it’s too hot to go to the gym and now you’re supposed to think consciously about food too? Now that we’ve given you 5 exercises to try indoors, don’t slack off on eating well. Make sure to get a proper amount of carbohydrates and protein, drink enough water, and get enough sleep. That way, once the sun is shining again, you’ll be ready to bring your sweat sessions back outside.

Know of other great workout hacks for rainy days? Comment on our Facebook page to tell us more or get in touch with us directly.

Sources:
http://www.mensfitness.com/training/workout-routines/5-ways-to-work-out-without-weights
http://www.hercampus.com/health/fitness/8-exercises-you-can-do-without-gym
http://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises