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  • Exercising can make you a happier, chiller, more sexually aroused person.

  • But it can also be expensive and confusing.

  • Good news!

  • You can do these 12 totally free exercises pretty much anywhere

  • anytime using nothing but your own body weight.

  • So sorry.

  • You're out excuses.

  • Pushup.

  • Put your hands on your shoulders and keep your feet hip width apart.

  • Keep your body in a straight line from the back of your head to your hips.

  • Don't toss your head or lift your butt

  • Keep your elbows in and close your body throughout the movement.

  • Plank is like a pushup.

  • except you don't move.

  • Your body should be in a straight line.

  • Tighten your core, tuck your chin, look at the floor, keep your feet hip width apart.

  • Squeeze your ass.

  • and breathe.

  • To up the ante, do plank taps.

  • Keep your body still as you tap your left shoulder with your right hand.

  • Then tap your right shoulder with your left hand.

  • Carry on!

  • alternating between hands and getting fit as (beep).

  • Glute bridge

  • Lie on your back with your feet hip width apart.

  • toes facing forward and your knees bent.

  • Contract your abs and push through your heels to lift your hips off the god (beep) floor.

  • There are four lunges you need to know to change your life.

  • Side lunge

  • By keeping your chest up, shift your weight through your mid foot in heel.

  • While lunging as low as your flexibility allows.

  • Don't get (beep) sloppy like your knees travel forward pass your toes.

  • To do a reverse lunge,

  • start out standing straight.

  • Step one foot backwards.

  • Keeping your front knee at a 90-degree angle.

  • keep your chest up like you give a (beep).

  • And distribute your weight evenly between your feet.

  • Allow your back knee to lightly tap the floor.

  • And push through your front heel as you stand up.

  • Spider lunges sound scary.

  • if you're afraid of spiders. But they're not.

  • Start at the top of a pushup position.

  • Bring your right foot to the outside of your right hand.

  • landing with a flat foot.

  • Bring your foot back to plank.

  • and repeat on the other side.

  • Keep your shoulders over your hands.

  • and your hips in line with your body.

  • You got this, dog!

  • Jumping lunges aren't for pussies.

  • Keep your front knee at 90 degrees and lunge as low as your flexibility allows.

  • without the back knee touching the floor.

  • seriously, don't let it touch.

  • Keep your torso vertical as (beep).

  • and your weight distributed between your feet.

  • Jump and switch your feet.

  • land softly.

  • Single-leg deadlift.

  • Keep your back flat, your core tight.

  • and your weight evenly distributed in your planted leg.

  • Raise one leg behind you.

  • Hinging at the hips with your toes pointing down.

  • Don't be an ass (beep). Being only as low as your flexibility allows.

  • Pull yourself back to stand.

  • Using the hamstring of your planted leg.

  • Keep your head neutral and keep going.

  • Squat

  • Put your feet somewhere between hip and shoulder width apart.

  • Turning your toes out is needed, keep your chest tall.

  • and look ahead and slightly up.

  • As you bend, be sure your knees track in line with your toes.

  • Squat only as deep as your flexibility allows.

  • You know how deep that is.

  • When you're feeling advanced, it might be time for the squat jump.

  • Squat until your thighs are parallel with the floor.

  • with your chest up.

  • Hold you arms straight as you squat,

  • and push them behind your back as you jump.

  • Exhale as you jump as high as you (beep) think you can,

  • and land softly.

  • Walkout

  • Keeping your legs as straight as your flexibility allows,

  • and your back flat. Bend at your waist and place your hands on the floor in front of you.

  • Keep your core tight as you walk your hands out to a climb position.

  • Push your hips as high as possible. Impress your heels into the ground.

  • as you walk your hands back in.

  • It's about the God (beep) journey after all,

  • not the destination.

  • You look fitter already!

Exercising can make you a happier, chiller, more sexually aroused person.

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12 Exercises To Change Your Life

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    沈家后 posted on 2015/01/24
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