We’ve all been there…you start a new workout plan with high hopes, but end up falling out of the routine. We’ve teamed up with a personal trainer to create customized exercises for every skill level, so you can create a workout that sticks. Don’t have the equipment? No big deal—scroll down for five easy ways to get moving right now.
If You Like Cardio Workouts
Cardio gives you a lot of options, so if you like variety here are some great go-to exercises.
Beginner exercise: It doesn’t get any easier than grabbing a friend and finding a walking trail. Together you can help each other reach a specific distance while maintaining a pace twice as fast as your mall stroll.
Intermediate exercise: Get your heart rate going by climbing bleachers or take the stairs instead of the elevator.
Expert exercise: If you’re a pro, try HIIT (High Intensity Interval Training) Choose six to eight exercises (mountain climbers, jumping jacks, etc) and do each one quickly for 30 seconds, resting 15 seconds in between. Repeat for each exercise.
If You Want to Strengthen Your Arms
Create a sleek, toned look with these push-up and plank exercises.
Beginner exercise: Try a low plank. Face the ground, rest on your forearms and toes, and try to put your shoulder blades into your opposite back pocket. Try to keep your hips up to also strengthen your glutes and quads. Hold for 10 seconds. Don’t forget to breathe!
Intermediate exercise: Step up your game with alternate hand touches. From a push-up position with your hands under your shoulders, take turns touching the opposite hand. Record your score after 15 seconds, with the goal to keep your hips as steady as possible.
Expert exercise: Push yourself to the limit with a single-leg push up. Losing a base of support activates your joint-stabilizing muscles. The slower you perform the exercise the longer your muscles are under tension and the more you work it!
If You Want to Tone
Lift kettlebells for all-over strength training to shape and sculpt your arms and legs.
Beginner exercise: Try an upright row. While standing tall (but relaxed at the knees) use both hands to pull the bell just below your chin. It’s a great way to tone your arms, shoulders and upper back.
Intermediate exercise: Hold the bell with one straight arm above your head. Maintain your posture while going for a short walk. Repeat with the other arm. This is a full-body exercise helping to eliminate muscle imbalances.
Expert exercise: Perform walking lunge steps. With each step, pass the bell under your front leg to the opposite hand. Focus on pushing the hips forward and keeping the shoulders tall. Don’t forget to stretch your hamstrings afterwards!
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Ryan is a virtual personal trainer and a teacher in Fort Myers, FL. Certified through the National Academy of Sports Medicine, he focuses on stability training, while empowering clients to use their own bodyweight and creativity to develop lifelong fitness. He enjoys bike rides with his wife and golden retriever, and of course college football. Go Blue!