You should never let a lack of a gym membership or fancy equipment stand in your way of a good workout. That's according to Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery, who recently shared her no-equipment toning regimen with Real Simple. "Bodyweight moves are functional because you can move freely without being attached to, or even contracted by, a weight machine," she told the publication. "Functional moves make us better at the things that really matter in our everyday lives, such as squatting down to pick up groceries or reaching overhead to put something on a shelf." Below, find the six-week training program Olson developed herself (she recommends doing it four times a week, whether at the gym or at home):
Move 1: Bodyweight Squat
Step A: Start standing with your feet wider than hip-distance apart, with your legs slightly turned out.
Step B: Bend your knees, lowering your hips so your thighs are parallel to the ground. Straighten knees to complete one rep. Repeat for 20 reps.
Move 2: Lunges
Step A: Start standing with your hands on your hips, with your right foot two feet in front of your left.
Step B: Bend your right knee to move it over your right ankle, lowering your hips and left knee to the ground.
Step C: Straighten your right knee, returning to starting position, to complete one rep. Repeat for 15 reps, alternating legs.
Move 3: Bicycle Crunch
Step A: Start lying on your back with your hands crossed behind your head. Draw your knees toward your chest, lifting your head, neck, and shoulders off the ground.
Step B: Twist your upper body to the right while drawing your left elbow toward your right knee. Extend your left leg simultaneously. Return to starting position, and repeat on the other side to complete one rep. Do a total of 20 reps.
Head over to Real Simple for Olson's full workout, and share your favorite bodyweight exercise with us below!