Not everyone can afford to join a gym or purchase expensive exercise equipment, so we’ve provided some great exercises that anyone can do at home. These moves are challenging, produce results and, best of all, require no equipment!

Killer Cardio


Start in a squat position, then thrust your legs out behind you, moving into a pushup position. Do a full pushup, then jump your legs back inward toward your body. Move back to a standing position by jumping into the air with your arms straight above you. Repeat 8 to12 times for three sets.

Mountain climbers

Starting in straight-arm plank position, move one knee to your chest, tapping your toe on the floor. Quickly switch legs and repeat, getting your body in a jumping motion. Continue alternating as fast as you can for three 30-second intervals.

Lovely Legs

Wall sit

This is a simple low-impact exercise. Lean your back up against a sturdy wall, inching your buttocks down and bend your knees so they are at a 90-degree angle. Hold for 30 to 90 seconds. Repeat three times.

Marching glute bridge

Lay on your back with your knees up and feet flat on the floor. Raise your buttocks up so your torso is aligned with your glutes. Lift your right leg up as close as you can to your chest and bring it back down, keeping your torso aligned with your glutes. This should resemble marching. Alternate between legs for 8 to12 reps, three times.

Amazing Arms

Triceps dips

Using a sturdy chair, hold your body up with the palms of your hands on the seat, gripping the edge of the chair with your fingers. Place your legs straight out in front of you. Slowly lower your body down so your arms make a 90-degree angle behind you on the chair seat, then bring yourself back up. Repeat 8 to12 times for three sets.

Rotating T extension

Starting in a straight-arm plank position, take your right arm and extend it all the way above you so your body makes a “T” shape. Place your arm back in starting position and repeat with the left arm. Repeat 8 to12 times for three sets.

Awesome Abdominals

Plank twist

Starting in a straight-arm plank position, bring your right knee into your chest, then twist it inward so it is perpendicular to your body, squeezing your abdominals as you do so. Bring the right leg back to starting position and repeat with the left leg. Repeat 8 to12 times for three sets.

Lower abdominal leg lift

Lie flat on your back with your legs straight in front of you, arms at your side. Keeping your upper body on the floor, lift your legs straight up as far as you can to reach a 90-degree angle. Slowly bring them back down again until they are about two inches from the floor, then swing your legs back up. Do 8 to 12 reps for three sets.

If you would like more information on at-home exercise you can incorporate into your daily routine, call the team at Cedar Rapids Pain Associates today at (319) 540-8251.