9 Trap Workouts With no Equipment
Are you tired of doing the same thing over and over again at the gym? Hit a plateau in your fitness goals or want to mix up your routine? How about trying a new workout that doesn’t require any equipment? By keeping your body guessing and always being in shape, you will be able to stay on track with your training and achieve results you never thought possible. The more variety and spontaneity in your training program the better results you will achieve. Some people find it difficult to train without equipment, but fear not! You can easily be fit without ever stepping foot into the gym or even purchasing any equipment. Here are 9 trap workouts with no equipment that you can do at home.
1. Scissor Kicks
Scissor kicks are an awesome exercise for the lower back, chest, and obliques because they strengthen the abdominals, abs, and back muscles. They are very easy to remember and simple. All you have to do is lie on your back, extend your legs towards the sky, and alternate swinging your legs from side to side. This exercise can be done for reps of 15-20.
2. Star Jumps
Star jumps are another great exercise to do because it works pretty much every major muscle group. It is also easy to remember and simple. To do star jumps, simply place your feet together and squat down slightly then jump repeatedly as high as you can. This exercise is great because it works the chest, upper and lowers back, legs, abs, glutes, shoulders, and triceps. The best part of this exercise is that it is simple and doesn’t take up much room at all.
3. Burpees
If you are looking for an exercise that works for every muscle group, then this is the exercise for you. Burpees are great because they require no equipment and can be done anywhere. To do a burpee, start off by standing in an athletic stance. Lower your body down then place your hands on the ground and jump your feet back into a plank position. Next, jump your feet back into the athletic stance and jump up as high as you can. Repeat this process until you have completed as many reps as possible. This exercise is also great for improving your cardio endurance because it uses all the major muscle groups in your body.
4. Mountain Climbers
The mountain climbing exercise is another great workout to do because it uses pretty much every muscle group in your body. To do mountain climbers, simply get into a push-up position and then bring one leg forward and place your knee on the ground. Next, bring your other leg forward and place your knee on the ground. Then alternate legs until you have completed as many reps as possible. Stand up and repeat this process for the full amount of repetitions.
5. Lunge Jumps
Lunge jumps are an awesome exercise for your legs because it strengthens the thighs and glutes. This exercise is best done with a little bit of space because it works out your core as well. To do a lunge jump, start off by standing in an athletic stance. Next, step out with one foot and lower your body down until your front thigh is parallel with the ground. Next, jump your foot back into an athletic stance and jump up as high as you can. Repeat this process until you have completed as many reps as possible. This exercise is great for building the hamstrings, quadriceps and glutes.
6. Russian Twists
If you are looking to tone your core, then the Russian twists are for you! They are simple and require no equipment. To do a Russian twist, sit on the ground with your knees bent and feet flat on the ground. Next, lean back and raise your feet off the ground (try to keep them in the air at all times). Keep your back straight and bend at the waist. Then rotate your torso from side to side for as long as possible. This exercise can be done on your knees or elbows.
7. Jump Squats
Squat jumps are an awesome exercise for the lower body because it helps build up your calves, quads, and glutes. This exercise is great to do because it is easy to remember, simple, and quick. To do a jump squat, simply place your feet shoulder-width apart and then bend your knees and squat down until your thighs are parallel with the ground. Rise back up by pushing off the ground and explosively jump as high as you can to increase the heart rate. This can be done for reps of 15 to 20.
8. Plank Jacks
Plank jacks are an awesome exercise for the lower back, hamstrings, and abs. This exercise is great because it works pretty much every major muscle group in your body. To do a plank jack, lay flat on your stomach with your arms and legs straight out. Raise your hips up and simultaneously raise the heels of your feet up off the ground. Maintaining this position, alternate raising one leg and foot at a time until both legs are in the air. This exercise can be done for reps of 20.
9. Push-Ups
Push-ups are great because they are simple to remember, easy to do, and you can do them anywhere! To do a push-up, simply place your hands on the ground and lower your body until your chest is almost touching the ground. Push through the ground and raise up by pushing off the ground. Repeat this process until you have completed as many reps as possible. This exercise is best done with a wall behind you because it makes it much easier to keep your form in check.
With these 9 exercises, you will be able to get a great full-body workout without ever stepping foot into the gym, spending hundreds or even thousands of dollars on workout equipment, or hiring a personal trainer. After spending some hours on your chair, you can try these exercises for sure. They are super beneficial to your body. So, why don’t you try them and see how much healthier you can become. Good luck!