Isaac Boots, trainer, choreographer and founder of Torchd Workout, stopped by TODAY to demonstrate some simple moves you can do anywhere.
Whether you want to add some invigorating exercises to your walking routine or you’ve been sedentary and are looking for a way to get back in shape, these simple moves are for you.
This is a no-excuse workout, you can do it anywhere, Boots told TODAY. Many people think fitness is daunting and that they need a gym or a lot of time, she said, but these simple yet effective exercises prove you need nothing more than your body weight and a few free minutes.
Circles of the arm
This move forces you to engage your core while also stretching and strengthening your muscles.
Muscles affected:Back, shoulder, chest, whole arm
As: Stand straight with your feet hip-width apart. Keep both arms straight at your sides parallel to the floor. Make small circles in a forward motion. Perform for 30 seconds, then reverse directions and perform backward arm circles. Next, keep your arms straight out to the sides with a slight bend in the elbows. Keeping them still, raise your palms up to the sky and then down to the back of the room. Repeat this up and down motion for 30 seconds.
Edit: Limit your range of motion to where your mobility allows
Standing leg raises
This move will sculpt the sides of your core while strengthening your glutes and legs.
Muscles affected:Obliques, core, glutes, legs
As: Stand with your feet shoulder-width apart and your arms overhead with your fingertips touching, as if you were hugging a large tree branch (like a ballerina). Shift your weight to your left leg. Lift your right leg and point your toes to the right side so that they lightly touch the floor. As you raise your right leg to the sky, pull your arms down and out to your sides. Return to starting position, continue for 10 reps. After 10 reps, keep right leg lifted for 10 pulses. Switch sides and run left.
Changes: Limit your range of motion to where your mobility allows
This move will continue to engage your core and strengthen your glutes and legs.
Muscles affected: core, glutes, legs
As: Start standing with your feet in a wide, squat stance with your toes pointing out at a 45-degree angle. As you sit up and come back into a squat, pull your arms up and out to shoulder height. Bend your pelvis to keep your core engaged and make sure your knees follow your toes. Return to standing and continue for 30 seconds or 10-12 reps. Then, hold at the bottom of the squat and pulse for 10 reps.
Changes:Maintain a wide stance to stay engaged in your core. Shorten your range of motion and only lower yourself to the middle of the squat if necessary.
Wrist parallel with the arms
This move helps strengthen your core and back, engaging your legs and glutes and helping to stretch and lengthen your muscles.
Muscles affected:Core, legs, glutes, back
As: Keep your legs in the wide squat position, but turn your toes so they’re parallel and pointing forward. Hinge at the hips, pressing your butt back until your chest is parallel to the floor. Bring both arms behind you, palms facing up. Engage your abs and push your palms up as you sit into a half squat. Continue pulsing your arms and legs for 30 seconds.
Changes: Limit your range of motion to where your mobility allows.
For an added challenge in these exercises, keep dumbbells light or add a resistance band around your ankles or above your knee.
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