My local park has a fitness area with equipment, therefore I have adapted equipment into a few of my exercises, but don't worry they can all be done without equipment.
Squats
- Feet shoulder width apart
- Brace abs
- Lower body slowly (as if you where sitting down behind you, transferring your body weight to the heels of your feet)
- Maintain a strong core, ensuring your knees do not extend past your toes
- Slowly bring yourself back up, squeezing that bum
Hanging Crunches
- Slowly bring your knees up until horizontal
- Keep your abs tight
- Neutral spine
- Slowly bring your knees back down to starting position
(This can be done exactly the same way lying on the floor)
Press Ups
- Arms shoulder width apart
- Slowly lower yourself down until your chest is almost touching the floor
- Squeeze your chest and using a controlled motion push yourself back up
(easier option - bent knees on the floor)
Tricep Dips
- Hands shoulder width apart on a bench or stable surface
- Fingers facing forward, elbows facing back
- Legs extended out in front
- Slowly lower your body until elbows are at a 90 degree angle (bum just off the floor)
- Push yourself back up until arms are almost straight (but not locked)
Plank
- Elbows inline with your shoulders
- Engage your core, suck your belly button up to you spine
- Hold
