When your group fitness instructor commands you to drop down and give them twenty push-ups, you might cringe a little bit (or, a lot). If ordinary push-ups aren't challenging enough, it's time to switch things up. PumpUp member @elisesbodyshop demonstrated 6 different push-up variations that you can try at home. The beauty of these moves is that they don't require any equipment at all. Try these push-up variations regardless of your circumstances: whether you're rolling out of bed or rolling around sand at a beach.
Grab a partner and break out a sweat, together. This couple workout is one that you can do anywhere. There's no gym equipment required. PumpUp member @rachaelgervais and her partner even filmed this couple workout while they were on vacation. Try it out and let us know how it goes. It's important to brace your core throughout all three movements.
Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!
The stability ball doesn't only have to serve as an unconventional office chair. Get to work with this stability ball workout for your abs by @soulfulsarahh. You'll be doing 3 sets of 25 reps for each move. You'll build core strength and target your lower abs in particular. If you don't have a stability ball handy, use a set of paper plates or paper towels to increase your range of motion. Do the raised crunches on the surface of a couch as an alternative.
Work up a sweat with this stability ball workout for your abs and tag your workout videos on Instagram with #TeamPumpUp so that we can see how hard you worked!
Stability ball workout for your abs
Keep your back flat on the stability ball. Your hands will rest at your temples and your elbows will be bent outwards. Your legs should make a ninety degree angle with the stability ball. Lift your upper body off the ball with control, crunching up and tightening your core. Lower your body down and repeat.
Lower ab crunches
Lower your entire body onto the floor. Rest your feet on top of the stability ball and lay your arms down beside you. Use your feet to roll the ball towards your upper body, bending your knees as you do so. Slowly and with control, roll the ball back to starting position. Repeat.
Stability ball leg pull ins
Begin in a raised plank position. Your arms are extended in a straight line off the floor, keeping your wrists in line with your shoulders. Your feet will be resting on the stability ball and your body should be parallel to the ground. Keep your neck in a neutral position and use your feet and lower abs to bring the ball toward your upper body. Do this slowly and with control. Return ball back to starting position, once again engaging your core and your lower body. Repeat.
For this stability ball workout for your abs, do each move for 25 reps. Do 3 sets of the circuit for maximum results. Tag your workouts on PumpUp with #SweatySunday to show how you worked up a sweat!
Do you want to learn how to do a handstand? You don't have to be a trained gymnast, a circus professional or a yogi to do it. Follow these easy steps demonstrated by PumpUp member @randy_dizon and you will be on your way to accomplishing a handstand in your very own home! All you need is a chair or stool, a wall and a lot of floor space.
Step 1: Warm up your wrists
Make sure to take your time and really stretch out your wrists in all directions. Not only will this help to prevent any injuries, but you will also be strengthening your wrists at the same time.
Step 2: Push-ups
Strong pushups will help you gain the upper body strength to hold yourself upside down. Pike push-ups are a more advanced variation that will help you to gain much more upper body strength.
Step 3: Chair-supported handstands
Using the chair try to stack your hips on top of your shoulders, once you feel comfortable with that slowly lift one leg up to the sky straight up and then once your comfortable slowing bring the other leg up.
Step 4:Wall-supported handstands
Go back and forth between this step and Step 3. Using the wall, face the wall in a handstand. Make sure to keep your body completely straight, staying just an inch away from the wall. The only part of your body that should be touching the wall is your toes to maintain balance. It's scary, so you need to trust in yourself and use your fingers to stay balanced.
Step 5: Unassisted Handstands
Master each step before moving on to this last stage. The most important aspect of your training is repetition! The more you practice, the better your handstands will get. Learning how to do a handstand takes time. By following these steps, you'll be well on your way to perfecting your handstand.
For more tips and cool videos follow PumpUp's professional calisthenics athlete @randy_dizon for more fun workouts!
The great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you’re outside. Your body will work harder to adapt to changes in terrain, and you might even enhance your mood and self esteem. Try this challenging conditioning circuit by PumpUp member @joexodus. You won't regret a minute of it.
No rest between each exercise. Rest for 1 minute after completing the circuit.
Do each move for 30 seconds. Finish the circuit 2-3 times.
Land quickly and lightly on your feet as you do the jump rope to get your heart rate up. Make small and agile motions with your arms to mimic the jump rope motion if you don't own a physical rope.
Begin in a standing position. Jump both legs out wide. At the same time raise both of your arms straight up and over your head. Bring both arms and legs back into a straight standing position and repeat.
Begin in a push-up position. Jump both feet towards the front of your forearms, jump your body straight up into the air, then lower your hands back down to the ground. Jump your legs back into a plank and perform a push-up. Repeat.
Land softly on your feet again as you jump rope. Cross your body over from side to side for an extra challenge.
Begin in a high plank position. Jump one knee to the side of your body. As you bring it back to starting position, jump the opposite leg towards your forearms. To challenge your obliques, cross your knee towards the opposite side of your body while you do the mountain climbers. Repeat.
Begin in a standing position. Cross your arms over your chest and squat your body down towards the ground, making sure that you knee doesn't extend past your toes. As you raise your body up, do a vertical jump and land back down into a squat. Repeat.
Get your heart rate up once again by doing a fast, 30-second interval of jumping rope. If you're feeling up to it, make faster turns with your jump rope to burn more calories.
In a standing position, raise one knee towards your chest, then the other. You'll be making a running motion as you do the high knee run. Land as softly as you can to protect your joints.
Pivot your body towards the side and mimic punching motions with your body, as if there were an imaginary punching bag in front of you.
Loved this conditioning circuit? We can't wait for you to incorporate it into your next outdoor workout routine! Let us know if you tried @joexodus's conditioning circuit in the comments below! What are your favourite outdoor exercises?
Ramp up the intensity and the insanity. This fat burning HIIT workout will get your heart beating out of your chest in a matter of minutes. Do a small warm up before doing these HIIT moves and prepare to get sweaty.
Plank jacks to hip dips
Begin in a raised plank position, with your shoulders in line with your wrists. Lower each forearm down to the floor, maintaining the plank. While you're in the low plank, drop your hips down to one side of the mat, then twist them to the other side. Walk your hands up into starting position and repeat.
Explosive plank jump-ins with push-ups
Begin in a raised plank and lower your body into a wide stance push-up. Upon raising your body back to start position, promptly jump both of your feet towards your forearms, then jump them back into plank. Repeat.
Squat jump pulses
Pulse down into a squat and jump straight up into the air. Land softly, and go back into a squat before you jump up again. Repeat.
Wall walks to push-ups
Begin with your hands planted firmly on the ground, feet resting next to a wall. Slowly walk your hands toward the wall and walk your feet up the wall, until your body makes a 45 degree angle. Bring your body back down into a plank position and do a push-up. Repeat.
Loved this fat burning HIIT workout by PumpUp member @jatie and @xogingy? Let us know in the comments below! What are your favorite fat burning HIIT moves?
HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times.
Burpee mountain climbers
Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.
High plank leg raises
Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.
Single leg tricep pushups
Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.
Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here.
The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.
Leg and butt workout
Instructions: Perform 3 sets of 10 repetitions for each exercise
High knee runs
Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.
Plie Squat Reach and Jumps
Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.
Alternating one legged reach and jump
Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.
Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them!
Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.
Stability ball knee-ins
Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.
Step Up to Back Lunge
Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.
Triple Jump Squats
Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.
Burpee Tuck Jumps
Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.
Around the World Jump Squats
Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.
Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.
Stability Ball Pike-Ups
Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.
Full-Body HIIT Workout Video
Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.
Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.
You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is.
Plank dumbbell rows
Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.
Plank side tucks
Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.
Medicine ball squat jacks
Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.
Medicine ball squat to overhead reach
Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.
Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!
It might be April Fool's day, but this no-joke workout is exactly the way it sounds: it's seriously not a joke. PumpUp members @breezybaby and @kaylamoore put together a partner workout that certainly doesn't fool around with your time, nor your muscles. Grab a friend and get fit for life! Spring into action by showing your body who's boss. Repeat this circuit 2-3x
Push-Up Deadlifts x 15 reps
Medicine Ball Passes x 20 reps
Plank to High-Fives x 12 reps
Leg raises with an overhead medicine ball press (8lbs) x 20 reps
Loved the workout? Comment below if you tried it! Follow @charlottefitgirls on Instagram for more videos, workout inspiration, and more! Do you have no-joke workout videos to share with the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!
Pin this workout or print it out so that you can have it with you the next time you're at the gym!
If you feel like you're in a rut, grab a friend and try this intense partner workout. It'll get your heart rate up with no-equipment, full-body exercises that specifically target your abs and arms. This intense partner workout circuit incorporates moves from high-intensity interval training to increase your speed and agility.
Burpees with a jump knee tuck
Do these carefully and make sure you land quite softly on your feet when you perform the jump knee tuck in order to prevent injury. As p90x's Tony Horton would say, think like a cat. Love it or loathe it, the burpee is a go-to, zero-equipment full-body workout. A 155-lb person can burn up to 10 calories per minute by doing burpees. Add in the jump knee tuck, and you'll be expending tons of energy in no time.
Plank to pushup
This is a tricky exercise to do with proper form. When done properly, the plank to pushup is an integral component of this intense partner workout. It'll help to strengthen your core by challenging you to stabilize your muscles while you're moving. Start in a regular plank position, shoulder directly in line with your wrists. Lower your arms one at a time into an elbow plank, then push back up again on each side.
Phew! No crunches! Mountain climbers give you a bit of extra cardio, helping you burn fat while strengthening your obliques. Strive to drive each knee towards the opposite shoulder. Focusing on achieving this full range of motion will challenge your core even more.
Not familiar with yoga? Who cares! Don't be intimidated by this exercise. Also known as the four-limbed staff pose, the chatarunga is a staple move that seriously challenges your upper body and your core. When you're getting into the chatarunga, keep these tips from PopSugar Fitness in mind. Make sure you don't roll your shoulders, keep your arms at a ninety-degree angle when you're in plank position, drive your heels forward (rather than having your toes pointed), have your hands flat on the mat, and look just slightly ahead of you; don't crane your neck up.
Try these upper body exercises from PumpUp’s @katefit_.
Wide Grip Pull-Ups
Overhead Tricep Extensions
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Try these dumbbell raised pushups
PumpUp’s @jenac showed us these killer raised #pushups on #SweatySunday. How did you spend yours?
"Working out is about being comfortable with being uncomfortable," said Jen. "One of my greatest achievements has been learning to accept the soreness and the sweat. I do complain about how exhausted I am but honestly I wouldn’t trade that feeling for anything because at the end of my workout, I know that I’ve surpassed last week’s intensity." According to Jen, when we exercise, we intend to exceed the limitations that we’ve placed on our minds and bodies while unintentionally silencing the doubters around us.
Keep pushing and make sure you tag today’s workout photos with #SweatySunday and with #TeamPumpUp if you’re sharing anywhere other than PumpUp!