Your Fall Workout Plan: Minimal Equipment

Are you ready to shed those excess 10 pounds, gain muscle or have a tone body? Not for whom it is no secret that the most problematic parts of the female body – the hips, thighs and stomach on which is the most difficult to remove a single centimeter. The way to remove fat from these areas is by performing these exercises once a day. Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Complete each cycle only once per day, dont skip cardio to see full results





Cycling helps weight loss as it burns calories, can truly burn up to 1050 calories per hour. And improves health. Bike a comfortable and enjoyable option.. Suitable for everyone, any level of fitness or age, You not need special training most of us can ride a bike.


What you want to do is attack your body with specific moves that hit all muscle groups, and incorporate both strength training and cardio together. You don’t need to go to the gym, and you don’t need any large equipment or machines. Get yourself some dumbbells and maybe a barbell (Lots of barbell moves can be done with dumbbells). All of the moves I use in my workouts are UNISEX, meaning the moves incorporated in this workout can be performed and work well for both men & women. So what are you waiting for? Go create the body you have always envisioned!



Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position

Russian twists

Grab two dumbbells and sit down with your knees slightly bent and your heels on the ground. Lean back slightly, keeping your core tight, and lift your heels about an inch off the ground. From here, twist your torso to the right bringing the dumbbells with you. Pause for a moment and then twist your torso to the left side, bringing the dumbbells with you again. Alternate back and forth until the 20 seconds is up.


Pushups are an amazing body weight exercise that you can perform in many different ways with various hand positions and it can be done at an elevated surface. Pushups are touted as one of the best exercises around the worlds and they involve effective movement of different body muscles.

Triceps Dip

45 seconds. Place your hands behind you onto a bench, extend your legs and start bending your elbows. Lower yourself until your arms are at a 90 degree angle and then come back up.


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