{"id":17864,"date":"2017-10-14T05:36:17","date_gmt":"2017-10-14T12:36:17","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=17864"},"modified":"2025-05-28T13:38:08","modified_gmt":"2025-05-28T13:38:08","slug":"7-exercises-you-can-do-anywhere","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/7-exercises-you-can-do-anywhere\/","title":{"rendered":"7 Exercises You Can Do Anywhere"},"content":{"rendered":"<p>These bodyweight movements target specific muscle groups without the use of equipment.<br \/>\n<strong>1) Quads<\/strong><br \/>\n\u2022\tLunges (walking, in-place, jumping)<br \/>\n\u2022\tHigh knees<br \/>\n\u2022\tBurpees<br \/>\n<strong>2) Glutes<\/strong><br \/>\n\u2022\tAir squats<br \/>\n\u2022\tDonkey kicks<br \/>\n\u2022\tGlute bridge<br \/>\n\u2022\tJumping knee tucks<br \/>\n<strong>3) Triceps<\/strong><br \/>\n\u2022\tClose-grip push-ups (hands under armpits, elbows pointed back)<br \/>\n\u2022\tDips (use a chair, side of the bed or a bench)<br \/>\n\u2022\tTurkish Get-Ups (no weight required)<br \/>\n\u2022\tPlank holds (push-up stance or on elbows)<br \/>\n<strong>4) Biceps<\/strong><br \/>\n\u2022\tBody rows (set up underneath a bar\/apparatus and pull body up to it \u2013 may keep knees bent to make it easier or straighten them for more of a challenge)<br \/>\n\u2022\tChin-ups (palms facing you)<br \/>\n\u2022\tPseudo plank (fingers points back vs. forward)<br \/>\n<strong>5) Back<\/strong><br \/>\n\u2022\tPull-ups (palms facing away from you)<br \/>\n\u2022\tElbow lifts (reverse plank)<br \/>\n\u2022\tSuperman<br \/>\n\u2022\tStar plank (wider stance on both hands and feet)<br \/>\n<strong>6) Chest<\/strong><br \/>\n\u2022\tPush-ups<br \/>\n\u2022\tClapping push-ups<br \/>\n\u2022\tShoulder taps<br \/>\n\u2022\tPlank rotation<br \/>\n<strong><br \/>\n7) Abs\/Core<\/strong><br \/>\n\u2022\tSit-ups<br \/>\n\u2022\tFlutter kicks<br \/>\n\u2022\tLeg raises<br \/>\n\u2022\tElbow planks<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<p><a href=\"http:\/\/shop.thedolcediet.com\/The-Dolce-Diet-3-Weeks-to-Shredded-revised-p\/r3w2s.htm\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-16276\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/3-weeks-to-shredded-shop-banner-960x375.jpg\" alt=\"3-weeks-to-shredded-shop-banner\" width=\"620\" height=\"235\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>These bodyweight movements target specific muscle groups without the use of equipment. 1) Quads \u2022 Lunges (walking, in-place, jumping) \u2022 High knees \u2022 Burpees 2) Glutes \u2022 Air squats \u2022 Donkey kicks \u2022 Glute bridge \u2022 Jumping knee tucks 3) Triceps \u2022 Close-grip push-ups (hands under armpits, elbows pointed back) \u2022 Dips (use a chair, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16620,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1986,1959],"class_list":["post-17864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-at-hone-exercises","tag-exercises"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - 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