Michelle Bridges’ favourite no-equipment moves to jump start your day

At home workouts have grown in popularity over the last few years, but many still require equipment. Fitness guru Michelle Bridges says that you can achieve the results you want at home with nothing at all. Here’s how. 

So many people think they need to sign up to a gym or get the big bucks out to buy heavy equipment in order to have a really amazing workout. The reality is, some of the best workouts don’t need ANY equipment at all!

Home workouts have reached a high popularity in the past few years. People are being creative, trying different programs and just doing it for themselves.

I love starting the day with a no equipment workout to really get me ready for the day! Here are a few of the exercises I like to include.

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Jogging is a great way to elevate your heart rate and get you started! If you want to get creative with jogging, try running to the end of the room and back. Even try ladder running, where you pretend you’re running in and out of the ladder.

These short jogs are a great way to increase your cardiovascular fitness. You can even try running with your knees up, your heels up or try mixing them all up for a major morning sweat!


Yep, I said it. Burpees! These are another way to get your heart rate up. Start by getting on the ground as if you were doing a push up. As you push up, follow it with a jump squat. Not only are burpees great for burning fat, but they are so versatile.

You can add in an extra push up or even an extra jump to really get things going!


Squats are the perfect exercise for not only your lower body, but also your core muscles! Take your feet shoulder width apart and go down as if you were about to sit on a chair.

Make sure your chest stays lifted, your shoulders are down and your abdominal muscles are pulled in. There are so many different kinds of squats. You can try squat jumps, sumo squats, moving squats or pulse squats!

Bicycle crunches

Bicycle crunches are great for targeting the abdominal muscles, just remember to always keep your core engaged! Start by lying on your back with your knees bent and your hands gently holding your head.

Pull your shoulder blades back and slowly raise one knee to a 90-degree angle. As you do this, lift your feet from the floor and rotate your torso so you can touch your elbow to the opposite knee as it comes up.


You can’t beat a plank! Planking burns a lot of calories and is extremely valuable for the core strength of your body. It not only works on building a tighter tummy, but it’s an all-rounder with improved posture as well as better balance and coordination.

Start by getting on all fours, keeping your torso flat, similar to a table top. Your hands should be directly under your shoulders as if you were to do a push up. Stay in this position, shoulders away from knees and your abs tight! Try a combination of the standard plank, side plank and moving plank and I guarantee you will be sweating!

Mountain climbers

Mountain Climbers are amazing fat blasters! They use multiple muscles in the body, and it doesn’t only bring you closer to a flatter tummy, but also strengthens your thighs, shoulders and back, as well as being amazing for your heart.

Begin by putting yourself in a high plank position. Bring one knee up to your chest as close as you can, then back down again. Follow this with the next knee, going faster each time, almost as if you are running. Try going for the minute straight without stopping!

Wall sit

This is one of my favourite exercises! End your no equipment sesh by finding a wall and get down to a 90 degree angle. Draw the abs in, shoulders back down, head to the wall and chin in. Hold this position and don’t use your hands!

If you want to make it harder, try holding some dumbbells for extra weight. If you don’t have a wall, just pretend you do. If you’re at a park, try using a bench or a tree. There is ALWAYS a way!

The best thing about these exercises is that they really can be done anywhere! In your lounge, in the park, gym or even a hotel room! Do this whole set for 1 minute each, and go back to the beginning once done. Choose the amount of reps you want to do, depending on how much time you have that morning. Put them all together and you’ve got yourself an amazing sweat sesh to start the day! Xx

You can now start Michelle Bridges’ 12WBT on the first Monday of each month. The next round of 12WBT commences on 7 February, 2022. Head to www.12wbt.com to join.

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