No Gym, No Problem: Part Two

The second in our 3-part series with Tanya Poppett and her bodyweight workouts for your on-the-go lifestyle…

This post comes from our friend and Australian fitness instructor, Tanya Poppett.

Getting in shape doesn’t necessarily mean hitting the gym. Just get out, be active and move your body. Here are a few simple workouts that you can do any time, anywhere. No machinery necessary! All you need is your mat.

This workout uses your own bodyweight to help strengthen and tone the shoulders, triceps and biceps. These moves can be challenging, but don’t be afraid to modify the exercise to suit your level. Perform each exercise for 30 seconds with a 15-second rest. Complete 3-5 rounds.

Move #1 Push-up Row


Engage your core and squeeze your shoulder blades as you row your hands up in line with your chest. Maintain a nice neutral spine as you lower your chest down to the ground, keeping your knees on the ground for a modified push-up. Make sure your core is locked in as you squeeze your knees back into a high plank position.

Move #2 Commando Shoulder Taps


The aim with this exercise is to keep your hips square as you move from a forearm plank to a high plank position. Keep your wrists in line with the shoulders throughout the movement with your spine nice and neutral.

Move #3 Tricep Extensions



This exercise can be performed on either the knees or the toes, depending on your current level. Start with on your forearms with the elbows in line with the shoulders. Try to keep the weight in your arms even as you squeeze your triceps and straighten the arms. Slowly lower back down with control. Remember to maintain a neutral spine throughout the movement.

+For part one of Tanya’s @achieving_balance series, click here

Check in next week for Tanya’s third and final installment of No Gym, No Problem.

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5 years ago

Great article!

5 years ago

Great, love it. I have to try these workouts!


5 years ago

Great exercise , I will try, thanks.

5 years ago

Love these workouts! So short and simple to fit in my day; definitely feeling it!

4 years ago

like it, that’s good article