If you live in an apartment, with a kid, or travel often it can be hard to do a workout without annoying others. This Bodyweight “Quiet” Workout is a killer, silent workout to do in an apartment, hotel room, or during your kid’s nap time. You won’t have to worry about bothering or waking anyone, and the best part is there is no jumping or additional equipment needed.
It’s always annoying when you have the motivation to workout but the kids are sleeping or you’re stuck in a hotel room on the road. The last thing you want to do is wake them up or upset someone. I definitely remember receiving a knock on the door, or a broom stick to the floor from my downstairs neighbors in NYC while I did a workout. Luckily this one has no jumping or jarring included. Not only is it great for staying quiet, but also for people who need low-impact workouts. These are great full body exercises to do anywhere!
Squats: 2 sets of 20; Stand with legs directly under hips. As you squat, push butt back, making sure not to bring your knees in front of toes.
Planks: 2 sets of 30-45 seconds; Start by laying on your stomach. Lift your core off the ground (balancing between forearms and toes). Keep back as flat as possible, do not arch your back or put your butt too high into the air.
Pushups: 3 sets of 10; You can do the regular style push up, or modified version by placing your knees on the ground.
Lunges: 2 sets of 20; Alternate between legs, making sure not to lean too far forward. You do not want your knees to go in front of your toes.
Wall Sits: 1 set of 30-45 seconds; Leaning against wall, bring your knees to 90 degree angle (as if you are sitting in a chair).
Crunches: 2 sets of 30; On your back, lift your legs off the ground and crunch your upper body as far off the ground as possible.
Leg Lifts: 2 sets of 20; On your back, extend legs straight out. Begin to lift your legs up (hinging at the hips) until they are perpendicular with your body. Lower down slowly, do not let them rest on the ground before you lift them up again.
Hip Thrusts: 3 sets of 30 seconds & 20 thrusts; On your back, bring your feet towards your butt and keep them flat on the ground. Thrust your hips into the air as high as possible. Hold that position for 30 seconds, then pulse your hips up and down 20 times.
**Repeat entire workout 2-3x**