No equipment? No problem, push yourself for more strength with workout below:
01. Elevated Bird Dog
Assume a pushup position and “walk” your feet forward so your knees are bent about 90 degrees and slightly above the floor [A]. Raise your right arm and left leg until they’re in line with your body [B]. Return to the starting position, and then repeat with your left arm and right leg. Alternate arms and legs with each rep.
02. Power Squat
Stand with your feet slightly beyond shoulder width, toes forward, hands above your head [A]. Simultaneously push your hips back and swing your arms down to your sides, lowering your body until your thighs are nearly parallel to the floor [B]. Pause for 4 seconds, and then explode up to the starting position.
03. Reverse Crunch
Lie on the floor with your arms by your sides, palms down. Bend your hips and knees 90 degrees [A]. Raise your hips off the floor and crunch them inward, keeping your feet together as you bring your knees toward your chest [B]. Pause, and slowly lower your legs until your heels nearly touch the floor [C].
04. Single-Leg Straight-Leg Dead-lift Reach
Stand and raise your left foot and left hand [A]. Slowly lower your torso and touch the toes of your right foot with your left hand [B]. Return to the starting position. Switch arms and legs halfway through the set.
05. Reverse Pushup
Assume a pushup position with your arms straight and hands slightly beyond shoulder width [A]. Bend at the elbows and lower your torso until your chest nearly touches the floor [B]. Pause, and push your butt toward your ankles until your knees are bent 90 degrees [C]. Return to the starting position and repeat