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Campus Recreation  

At Home Workout

Group Fitness Ab Blast

Don't let the holidays keep you from staying in shape. Below is a list of exercise you can do at home without exercise equipment.  Also including is an extensive of ab exercises you can do at home for your own 15-minute Ab Blast class. Enjoy!

Exercises Without Equipment

MUSCLE GROUP

EXERCISE

REPS

LEGS

CHAIR SQUATS

FIRE HYDRANTS

FRONT & SIDE LEG RAISES

LUNGES

CALF RAISES

1 MINUTE

BACK

SUPERMANS

PLANKS

1 MINUTE

CHEST

PUSH UPS (or WALL PUSH UPS)

CHEST FLY (with soup cans)

1 MINUTE

SHOULDERS

ARM CIRCLES

FRONT & SIDE ARM RAISES

1 MINUTE

BICEPS

BICEPS CURL (use soup cans)

1 MINUTE

TRICEPS

DIPS (sit on the edge of a chair)

1 MINUTE

15-Minute Ab Blast

(Pick 16-18 different exercises and do 12 repetitions of each.  Set your timer for 15 minutes!)

  • Both ends up
  • V-ups
  • Oblique V-ups
  • Upright Knee-ins
  • Oblique Upright Knee-ins
  • Negative crunch
  • Negative crunch with leg extended by knee
  • Negative twists
  • Negative crunch (do four, hold for eight, repeat four times)
  • Basic crunch with arms by ears
  • Most Hated Abs Combo
  • Bicycles
  • Planks
  • Side planks
  • Planks opposite knee to opposite elbow
  • Planks same knee to same elbow
  • Side crunches
  • Dead fish
  • Reclined knee-ins
  • Flutter kicks
  • Slow leg raises
  • Reverse crunches
  • Twisting reverse crunches
  • Crunch with legs straight up
  • 3-count crunch with legs straight up
  • Trace the upside-down V
  • Upright toe-taps (outside of foot taps floor, upper body stays still)
  • Crunch with legs bent halfway
  • Basic crunch lifting one leg halfway, other leg halfway, both ends up, and down
  • Basic crunch with legs on the floor, legs halfway, legs all the way up, legs halfway, legs on the floor, repeat

Last edited by dschwart@unca.edu on August 14, 2011