This post was published on the now-closed HuffPost Contributor platform. Contributors control their own work and posted freely to our site. If you need to flag this entry as abusive, send us an email.
It's officially summer! Time for barbecues, fireworks, and best of all, vacation. But just because you're off from work doesn't mean your body is on break too, especially if you're going to the beach. You may not have a gym, you may not have weights, and with these exercises, brought to you by Mike Donavanik (C.S.C.S.), you definitely don't have an excuse.
Donavanik, a Los Angeles-based personal trainer whose clients range from celebrities to regular joes, the creator of the Amazon top-seller "Extreme Burn" fitness DVD series, and just an overall fit, cool guy, gave us a list of five exercises you can do anywhere, anytime, without a single piece of equipment. Combine them all and you have a fat-burning, muscle-building workout perfect for when you're far from home or for toning up and getting the pump you crave before parading shirtless on the playa.
5 Moves // 15-Minute AMRAP (as Many Rounds as Possible) Workout
Perform 20 reps of each move, going as fast as you can through each move, while maintaining proper form.
Once you finish all five moves (one round), repeat.
Take breaks as needed but keep the time running/counting down.
The goal is to fit in as many rounds as possible within the 15-minute time frame.
1. Prisoner Squats
Get into a squat position -- feet hip width apart, toes slightly turned out -- with your hands behind your head and elbows pulled back. Lower your body into a squat as low as your range of motion allows, while keeping your back straight and in proper alignment. Drive through the heels, and squeeze the glutes at the top. Repeat.
Progression: Add a plyometrics element by turning it into a Jumping Prisoner Squat. Same form applies, but at the bottom of the squat, powerfully jump up. Land back in a squat. Repeat.
Advertisement
2. Walking Plank
Start in full-plank/push-up position. Keeping the core, quads, and glutes engaged, lower down into a half-plank, one arm at a time, starting with the right arm. From half-plank, raise back up into full-plank position, again starting with the right arm. Repeat and alternate leading arms each time. Each time you return to the starting position counts as one rep.
Helpful Hint: The goal is to keep the hips as steady as possible throughout the exercise.
Get into a lunge position with your hands behind your head and elbows pulled back. Lower your body into a lunge until your front knee forms a right angle. Quickly jump up and switch legs in the air so that you land in a lunge on the opposite leg. Repeat. Each jump is one rep.
Advertisement
Helpful Hint: If the impact is too much, perform alternating reverse lunges instead.
4. Burpees
Start in a plank/push-up position. Perform a push-up and immediately jump your feet to the outside of your hands. Quickly jump up, then land in a low squat and bring the hands to the ground, just inside the feet, and jump the feet back to starting position.
Progression: Add a tuck jump, instead of a regular jump, to make the burpee substantially more taxing.
5. V-Ups
Lie on the ground, face-up. Extend your arms overhead so they are resting on the floor. Draw in the abdominals to push the lower back into the ground. Simultaneously raise the legs (keeping them straight) and torso, and reach your fingers to your toes. Slowly return to starting position. Repeat.
Modification: If this causes lower-back pain, instead of keeping legs straight, tuck the knees into the chest (vs. raising them straight up).
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.