Top Five Anywhere Exercises

By Let's Move Pittsburgh

All of these exercises can be done with limited space and no equipment!

KNEELING PUSH-UPS
Start with your knees on the ground, feet lifted and your hands directly underneath your
shoulders. Put your body into a kneeling plank position. Slowly lower your chest down and
push your body back up to the starting position. You can also do these on the wall to start
or on your toes as you gain strength.

PLANKS
Start by lying face down. Place your elbows and forearms underneath your chest and prop
yourself onto your toes and forearms. Maintain a flat back and do not allow your hips to
sag toward the ground. These can also be done in a kneeling position. Start by holding this
position for 10 seconds and work your way up to a longer time!

SQUATS
Sit back like you are sitting in a chair, bending at the knees, hinging at the waist and putting
your weight in your heels. Be careful not to extend your knees over your toes! Return to
standing once you have reached a comfortable range of motion. If you are worried about
your knees, don’t go as far down into the squat or use the chair behind you. Slowly sit back
on the edge of the chair and then return to a standing position.

JUMPING JACKS
Start out with this move by stepping one foot out, then the other. As you feel comfortable,
work up to jumping both feet out at one time and bring your arms out into a V-position at
the same time. This is a great exercise for warming up your muscles!

RUNNING IN PLACE
Just starting out? March in one place and build up to a jog. Keep it up for 10 – 30 seconds.
This simple exercise gets the heart pumping and works important muscles