no equipement workout


So I haven’t done any sort of exercise in probably 2 weeks. Maybe even 3. Been feeling tired, down, whatever.

Saw a video on instagram today of kickboxing and immediately knew that’s what I needed. I needed to feel strong, powerful, and in control of my life. That’s what I need to get through finals and just out of this stupid funk.

SO I just did this workout twice, and honestly I feel SO GREAT. It’s almost 1 am, and I am finally ready to study.

TAKE 8 MINUTES OUT OF YOUR DAY AND JUST DO THIS!!!!! I promise you’ll feel energized and great, and it’s only 8 minutes so come on! 

I’m going to start my day tomorrow with this! 

love yourself!!!! whenever you feel self-conscious just think about all the companies and celebrities that profit from making you feel that way. they WANT you to hate your body so that you’ll idolize thin celebrities & watch their tv shows & follow their instagrams & buy makeup & new clothes & gym memberships & low calorie foods & workout clothes & workout equipment & magazines & so much more.

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.

Child’s Pose

Even after a good night’s rest, you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you, and let your forehead rest on the floor for Child’s Pose.

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 long breaths.

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
Repeat for 10 rounds.

Downward Facing Dog

Activate your muscles, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don’t bail! This pose will get the blood pumping through your whole body.

From Child’s Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 breaths.

Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
Place your hands on the ground, fingertips lining up with your toes.
Hold here for 10 breaths.
Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch, and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side, you can look forward to a calmer commute and more productive morning.

From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
Press your hands together in a prayer, or extend your arms forward together, separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child’s Pose, and move on with your day!


A few push-ups variations

Level 1 (in blue): Beginner

  • Child’s pose push-up: start in a child’s pose position and slide forward extending your legs, keeping your nose only a few centimeters from the floor. It is normal for you butt to stick out on this one.
  • One leg up knee push-up: a knee push-up maintaining one leg in the air. 
  • Bent leg push-up: a push-up on your toes but with your legs bent.

Level 2 (in red): Intermediate/Advanced

  • Push-up jacks: jump the feet apart as you bend the elbows into a pushup. As you push back up, jump the feet back together.
  • Tricep push-up: focus on holding your elbows against your sides.
  • Power push-up: Do a push-up and pop yourself back up trying to keep your feet together (not like me in that animated gif -my form sucks on this one :)
The Past

Originally posted by realmonsterwoo

“56…57…58…59..60″ you covered your mouth as you yawned.

Young Woo let go of the bar planting his feet back on the ground. His face glistened with sweat as he stood over you, literally.

You were laying on the hard rubber floor with no concerns for how dirty it could be. You had been dragged to the workout equipment by your exercise loving boyfriend. “Jagiya why are you tired when I’m the one doing all the lifting?”

Keep reading


It’s a new year and we’re going full speed forward in the ZGYM with our daily training! This is a little sneak peak of what’s to come. Most of these exercises are not for beginners but you can start with one of my beginner workout programs (at there’s also a brand new 6 week No Equipment Needed Total Body Workout Program - it will help you build strength for the more challenging workouts with equipment.

See you in the ZGYM!!
New Outfit from @popflex_active

#zuzkalight #zgym #functionaltraining #metabolictraining #fatloss #strength #cardio #workout #video #workoutmotivation #fitness #fitnessmotivation

Made with Instagram
Pop Tarts - Damian Wayne x Reader

Requested by: anon

Prompt: 35) “Really hun, you’re adorable.”

“You son of a bitch.” you said while stairing longingly into the empty pop tart box. “Damian.” No reply. “Damian!” No reply. “Dami-” you turned round to discover your tall and muscles boyfriend no where to be found. “I swear to god Damian, I am not in the mood to play games right now.”

You searched everywhere looking for your boyfriend. The bathroom, the bedroom, the stairs walk-in cupboard that housed the cleaning supplies. No where. The only place left to check was the basement where Damian kept all his workout equipment. You felt stupid for not checking down there quicker.

Once you reached the bottom of the stairs, you saw your boyfriend working on his arm muscles. He looked up at you and smiled innocently, pretending that he didn’t know what was going on.

You threw the empty box of pop tarts at him, “What the hell, Damian?”

“What?” he asked as innocent as he could muster.

“You know very well what I’m talking abou-” you stopped talking when you saw a small smile start to grow on Damian’s face. “What?” you demanded.

“It’s nothing. It’s just cute when you try to be intimidating.” he chuckled softly.

“I am intimidating!” you said getting way to offended at the small insult.

Really Hun, you’re adorable.”

You often got into arguments with Damian, trying to show that you were intimidating but they always ended the same.

You sighed and Damian laughed and pulled you into his chest.“ Don’t worry, babe. I’ll get Todd to go out and by us more pop tarts instantly.” you laughed at the thought of Damian demanding his 6’ tall gun wielding big brother to go out and by the two of you birthday cake flavoured pop tarts.

“Okay.” you giggled.

Damian pulled back and used his two fingers and thumb to left up your ching before kissing you on the nose, “I love you, (Y/N).”

You smiled, forgetting about the pop tart dilemma. “I love you too.”

Needless to say, 20 minutes later you were sitting on your sofa with Damian eating pop tarts while Jason cursed at him while slamming the door.

thank you for requesting! I hope you liked it 💕 sorry if it seemed a little rushed, I had typed it all out and then it got deleted and I’m about to fall asleep but I wanted to get this up for you asap so


A 45 minute Hip Opening Yoga Class
There are many Yoga gurus on Youtube, but what I really like about Esther is that she doesn’t make yoga intimidating for “non-yogis” like me :) And she offers full-length classes

Some of my favorite videos from her Youtube channel:

Your 10-Minute A.M. Full-Body Toner Routine

Every day should start on a high note. This strength-and-cardio routine gives you that—plus full-body toning—in just 10 minutes.

Even when you’re too busy for a full workout (or can’t resist the snooze button), you can still sneak in 10 minutes—which is all you need for this turbo routine, created by Angel Santiago, a trainer at Drill Fitness, the new high-intensity boot camp studio in New York City. “This workout revs your heart rate for a big calorie burn while it sculpts,” says Santiago, who uses moves that recruit multiple muscle groups at once to maximize efficiency. Now, go have an amazing day.


LUNGE SEQUENCE Stand with feet hip-width apart, arms down. Bend at waist and walk hands out into a plank. Raise right foot and plant it just outside right hand. Pause, then return to plank; repeat with left foot for 1 rep. Do 6 reps.
Total time: 2 Minutes

Break a Sweat

RUNNING WOMAN Jog in place for 20 seconds. Rest 10 seconds.
STAR JACK Stand with feet together, arms down. Jump feet apart wider than hips, turning toes out 45 degrees. Bend knees and lower butt to just above knee height. Driving from heels, jump back to start but raise straightened arms to shoulder height, palms backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves again; try to go faster.
Total time: 2 Minutes

Sculpt All Over

IN-AND-OUT Start in a plank, balanced on palms and toes with shoulders over wrists. Keeping arms stationary, jump feet forward so they land outside palms. Now, jump back into a plank. Do 10 reps.
FLIER Lie facedown, arms outstretched in front of you. Lift right arm and left leg, hold a few seconds, then lower and repeat on opposite side for 1 rep. Do 10 reps. Cycle through these two moves as many times as you can for 3 minutes.
Total time: 3 Minutes

Up the Burn

SQUAT HOP Stand with feet just wider than hips. Squat until butt is just above knees. Now, press through heels and jump while raising arms; thrust down as you land. Continue for 20 seconds. Rest 10 seconds.
BEAR CRAWL Start on hands and knees, with knees under hips and hands wider than shoulders. Straighten knees and lift butt into a Downward Dog. Take three small steps forward (right hand, left foot; left hand, right foot; etc.), then three steps backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves three times, trying to go faster with each set.
Total time: 3 Minutes


No equipement workout - How to make your legs burn like hell in 6 min
Do the following circuit 6 times:
- 15 sec of jump squats
- 15 sec of bunny hops
- 15 sec of hip thrusts
- 15 sec jumping lunges

Home Exercises Pt. 1 (Lower Body)

Wall Sits: hold in the ‘sitting’ position for as long as you can, take a 30s break and repeat. Equipment Needed: A wall.

Calf Raises: Stand with heels off a step, raise yourself onto your toes and back down. Equipment Needed: A step.

Box Jumps: Using both feet, jump onto the box/surface and back down. Equipment Needed: Any stable knee-high surface.