Getting Back In Shape Using Your Body And The Floor

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You don’t need weights to shape up. With nothing but the floor to work with, there are simple exercises you can do to build muscle and endurance. In fact, here’s a full complement for your whole body!
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Glute Bridge

The key is keeping the feet straight and flat on the floor, then pushing from there.
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Spider Lunge

Remember to land flat-footed and the proper knee position will follow. Try to avoid kneeing yourself in the face.
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Single-Leg Deadlift

The whole trick is in always keeping your leg and upper body in a line while you pivot forward and back at the hip.
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Squats

Don’t think in terms of keeping your back straight, which isn’t going to happen. Think in terms of keeping your chest up.
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Reverse Lunge

Step backward from a standing position, but keep your knee at a 90 degree right angle and keep balanced on both feet.
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Pushups

Drop and gimme 20! Keep your feet and shoulders apart. Make sure you’re not sticking your butt up, nor letting it sag.
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Walkout

Bending from the waist as much as possible, walk forward on your palms until you’re in a plank position. Then walk back and repeat.
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Side Lunge

Keeping your chest up as you move side to side will help keep your knees in position.
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Jumping Lunge

Your back knee should not touch the floor. Left arm thrusts forward when right leg thrusts back, and the reverse.
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Squat Jump

Arms in front while squatting, then throw them behind you as you jump as high as possible, landing soft as a cat.
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Plank

Keep everything in a line – shoulders, butt and thighs. Even your head. Then hold only so long as you can keep form.
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Plank Tap

While maintaining a plank, tap your left shoulder with your right hand, then reverse.
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