workouts without gym

Get a Great Workout Without Going to the Gym!

By Tom Bonanti
When long hours and horrendous deadlines keep you from hitting the gym there are some basic and very effective exercises that you can do at the office, on break, between meetings, or when you get home after a killer day. These must-do moves will help you to get a pump and burn considerable calories.
The squat is the best exercise for your lower body. Stand tall, back straight with your feet approximately two feet apart, toes pointed slightly outward. Bend your knees until your thighs are nearly parallel to the floor. Hold for four deep breaths then gradually stand back up to starting position. Repeat five to 10 times.
Standing leg lifts tone hips and thighs as well as the outer thigh of the moving leg. Stand tall with feet hip-width apart. Bend both knees two to three inches. As you straighten your knees, lift your right leg up and out to the side until you feel the muscles of your right outer hip engage. Repeat 10 to 15 times on each side.
Push-ups are dynamite exercises for the entire upper body, especially your chest. Bend your elbows and place your palms on the floor a bit to the side and in front of the shoulders. Straighten your arms and lift your body to balance on palms and toes. Bend your elbows to lower your body three to four inches. Press back up to start. Repeat 10 to 15 times. For variation try different sets with your arms placed differently, close to your body, shoulder width, and wide.
Criss-cross crunches challenge all aspects of the core at once, especially your abdominals. Lie on a towel or a small exercise mat with your left knee bent towards your chest and right leg extended up off the floor. Place your hands behind your head to cradle your neck and head. Curl head, neck and shoulders up off the floor. Rotate from the middle so that your right shoulder is pointing toward your left knee. Hold one breath then slowly rotate to the other side by bending the right knee and extending the left leg as the left elbow moves to the right knee. Continue alternating to complete the set. Repeat 10 to 15 times on each side.
Remember, there are plenty of things you can do to stay fit and maintain a great body even when you can’t get to a gym. Tom Bonanti is a certified fitness trainer and licensed massage therapist (MA40288) with his own one on one gym To contact Tom, email him at or call (954) 557-1119 to schedule a free fitness intake or to book a massage.