Gymless? You got this...


Ready to get a jump start on your 2019 fitness goals, but not emotionally prepared to face the gym? We’ve got some easy moves you can do from the comfort of your own home while bingeing Great British Bake Off in your unwashed pajamas (not that we would know anything about that...jk, we know everything about that)! Guidance Counselor and fitness guru Jenn demonstrates four easy moves that can make all the difference, no 24 Hour Fitness membership required. Jenn recommends doing each move for as long as you can, switching to the next, and then going back for another round.

Planks A’hoy, Matey!

Proper form is everything with this simple move that works your abs, shoulders, legs, and glutes. If you need to dial down the intensity, you can do this move on your knees instead. Pirate voice is optional, but definitely makes this exercise 12% more enjoyable.

  • Make a human body-sized space on the floor...you’re gonna be down there in a badass plank position for a good minute. But first get that form right...

  • Separate your forearms to shoulder width apart and turn your palms toward each other or interlace your hands in a loose fist.

  • Draw your shoulder blades down and apart to elongate your neck.

  • Separate your legs hip width apart, come to the balls of your feet and straighten your legs. If this is too much, come to your knees, just bend those knees deeply and keep your feet hip width apart.

  • Lift the fronts of your hips up to align with the fronts of your shoulders. Your seat may look higher than your shoulders and that’s ok, you just want the front side of your body to be in one horizontal plane, parallel with the floor. Like a plank, get it?

  • Squeeze your glutes, exhale your abs up toward your spine, and grip your quads to straighten your legs. Imagine there is a string pulling your navel up towards your spine.

  • Hold for 1 minute, or as long as you can while keeping proper form. Think piratey thoughts of sunken treasure while everything starts burn!

Push It (Push It Real Good)

Yep...it’s a push up. Before you start to get P.E. PTSD flashbacks, remind yourself that this ol’standby works your pecs, triceps, biceps, abs, shoulders, legs AND glutes. The sooner you start, the sooner it’s over! As Salt-N-Pepa wisely said back in ‘86, “This dance ain’t for everybody, only the sexy people, so all you fly mothers, get out on there and dance!”

  • Separate your hands to shoulder width apart and turn your fingers diagonally towards each other.

  • Draw your shoulder blades down and apart to elongate your neck.

  • Separate your legs hip width apart, come to the balls of your feet and straighten your legs. If this is too much come to your knees, just bend those knees deeply and keep your feet hip width apart.

  • Lift the front of your hips up to align with your shoulders. Your seat may look higher than your shoulders and that’s ok, you just want the front side of your body to be in one horizontal plane, parallel with the floor.

  • Squeeze your glutes, exhale your abs up toward your spine, and grip your quads to straighten your legs.

  • Bend your elbows diagonally toward your waist and come down toward the floor as low as you can while keeping in good form, this may only be several inches.

  • Push it (push it real good) twenty times.

Weight Up!

Traditionally these are done with small weights at the Bar Method where Jenn is an owner and instructor, but a can of soup or water bottle will do just fine! If you’re in beast mode, try this move with a full bottle of wine.

  • Take your “weight” in your right hand and stand with your feet hip width apart.

  • Step your right foot back a foot and a half behind you and to the side about 6-8 inches. It should feel like you’re standing on train tracks slightly wider than your hips with your back foot 1.5 feet behind you.

  • Bend your front knee over your ankle and hinge forward from your hips. Lower your shoulders until they’re about 45 degrees above your hips.

  • Straighten your right arm and lift your “weight” above your hip.

  • Square off your shoulders so they are parallel to the floor.

  • Lift your straight arm up an inch 30 times. Now do small bend stretches with your elbow 30 times (bend no more than an inch so that your “weight” never dips below your hip).

  • Switch sides and repeat this sequence with your left arm.

Butt Bridge


This aerobic twist on the classic bridge pose from yoga class works your buns, hammies and quads. Choose a song that always gets you out on the dancefloor...since most songs are around 3 minutes long, it’ll be the perfect length of time to have a dance party for one while also workin’ that booty!

  • Lie flat on your back and bend your knees, placing your feet flat on the floor about 2 inches forward of your knees. Open your feet to hip width apart.

  • Push your feet into the floor, gripping your butt to lift your glutes, waist, and lower ribs off the floor.

  • With control, slowly raise and lower your hips to the ground. Make sure you’re squeezing your glutes to propel your hips on the way up. Avoid lifting your upper ribs off the ground; you want your upper body to stay on the ground to stretch out your low back and hip flexors (this will also keep your neck safe).

  • Continue lifting and lowering your hips for about 3 minutes. Follow the beat of the music, close your eyes and pretend you’re starring in a Robyn music video.

Individually these may seem like small moves, but when done together at least three times a week you’ll notice a big difference. If you feel like you need a little more supervision to get you going, try out your local Bar Method. With 121 locations in North America, you have lots of options! Also, here's always the Bar Online streaming option.

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