10 EXERCISES WITHOUT USING AN EQUIPMENT

PUSH-UPS
To do a push-up you are going to get
on the floor on all fours, positioning
your hands slightly wider than your
shoulders. Don’t lock out the elbows;
keep them slightly bent. Extend your
legs back so you are balanced on your
hands and toes, your feet hip-width
apart. Once in this position, here is how
you will do a push-up.
• Contract your abs and tighten your core by pulling your belly button toward your spine.
• Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at
a 90-degree angle.
• Exhale while contracting your chest muscles and pushing back up through your hands,
returning to the start position.
SQUATS
When doing squats maintain your back
in alignment, by keeping your chest up
and your hips back. Don’t let the knees
extend beyond the toes and put
pressure on the heels of the feet.
Breathe in as you squat and breathe out
as you come up.
1. Stand up with your feet shoulder-
width apart.
2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly
lower than the knees.
3. Press your heels into the floor to return to the initial position.
4. Repeat until set is complete.
SIT UPS
Lie down on your back, with your feet on the floor, knees bent. Place your hands on either side
of your head in a comfortable position. Bend your hips and waist to raise your body off the
ground. Make sure you keep looking straight ahead, keeping your chin off your chest in a relaxed
position.
PLANK
Begin in a high plank position, with
hands stacked under shoulders, toes on
the ground and spine long. Step your
right foot forward and place it outside
your right hand. Hold, keeping your
back leg long and straight, then step
your foot back to plank. Repeat on
opposite side
LUNGES
To perform lunges:
1. Stand with feet hip-width apart.
2. Take a step forward with one leg,
lowering your hips until both knees are
bent at a 90-degree angle.
3. The back knee should hover just
above the ground.
4. Push off the front foot to return to
the starting position.
5. Repeat on the other leg.
Ensure proper form and alignment to avoid injury.

DIAMOND PUSH UPS

To do diamond push-
ups:
1. Start in a plank position with your hands close together, forming a diamond shape with your
thumbs and index fingers.
2. Keep your body in a straight line from head to heels.
3. Lower your chest toward the diamond shape formed by your hands, keeping your elbows close
to your body.
4. Push back up to the starting position.
This variation targets your triceps and chest. Maintain a controlled motion and engage your core
for stability.
MOUNTAIN CLIMBER
To perform mountain climbers:
1. Start in a plank position with your hands
directly under your shoulders and your body
forming a straight line.
2. Engage your core and lift your right knee
toward your chest, keeping your toes off the
ground.
3. Quickly switch legs, bringing the left knee in as
you extend the right leg back.
4. Continue alternating legs in a running motion.
Maintain a brisk pace to elevate your heart rate and engage both your core and cardiovascular
system.
INCLINED PUSH UPS

To do incline push-ups:
1. Find an elevated surface, like a bench, step,
or sturdy platform.
2. Place your hands slightly wider than
shoulder-width apart on the elevated surface.
3. Step your feet back, creating a straight line
from head to heels.
4. Lower your chest toward the elevated
surface by bending your elbows.
5. Push back up to the starting position.
Incline push-ups are a modified version that reduces the intensity compared to regular push-ups,
making them suitable for beginners or those
building upper body strength.
DECLINE PUSH UPS
To perform decline push-ups:
1. Position yourself facing downward with your hands on the ground and your feet elevated on a
stable surface, such as a bench or step.
2. Ensure your hands are slightly wider than shoulder-width apart.
3. Keep your body in a straight line from head to heels, engaging your core.
4. Lower your chest toward the ground by bending your elbows.
5. Push back up to the starting position.

Decline push-ups target the upper chest and shoulders more intensively than regular push-ups.
Maintain proper form to maximize effectiveness and reduce the risk of injury.

TRICEP DIPS
Sit on the edge of a stable chair, weight
bench, or step and grip the edge next to your
hips. Some pull-up bars can also be used for
tricep dips. Your fingers should be pointed at
your feet, your legs extended, and your feet
about hip-width apart, with the heels touching
the ground. Look straight ahead with your
chin up.

1. Press into your palms to lift your body

and slide forward just far enough that
your behind clears the edge of the chair.
2. Lower yourself until your elbows are bent between 45 and 90 degrees. Control the
movement throughout the range of motion.
3. Push yourself back up slowly until your arms are almost straight, and repeat.
6 Equipment Used In Exercising And How Each Equipment Is Used.

DUMBBELLS
To use a dumbbell, start by choosing an appropriate weight. Hold the
dumbbell with a firm grip, keeping your core engaged. Perform
exercises like bicep curls, shoulder presses, or lunges with controlled
movements. Ensure proper form to avoid injury, and gradually
increase weight as you build strength.

Resistance Bands
Stretch or pull resistance bands for resistance during exercises.
They’re versatile for both upper and lower body workouts, offering
adjustable resistance levels.
Jump Rope
Incorporate jumping rope into your cardio routine for an
effective full-body workout. It improves coordination,
endurance, and burns calories.

Exercise Ball
Utilize the exercise ball for core exercises like stability ball crunches
or planks. It adds an element of instability, engaging more muscles
during workouts.

Treadmill
Walk, jog, or run on the treadmill for cardiovascular exercise.
Adjust speed and incline to customize your workout intensity.

Kettlebell
Hold the kettlebell by the handle for exercises like
kettlebell swings, Turkish get-ups, or goblet squats.
They enhance strength, flexibility, and cardiovascular
fitness.