During the Holidays it gets harder to sneak in a workout. Luckily our Co-Founder, Ladell Hill, has a great list of exercises to try that don’t require any weights or a machine–so you can do them anywhere!
Executive Armor would also like to give a big thank you to Mary Garner from the Refinery for being our main workout model!
|Exercise||Reps/Sets||What you’re working out|
|Forward Lunges_PDF||8-10 reps on each leg.
Superset with 12 reps.
|Hips, Glutes, Quads, Hamstrings, Core and Inner Thigh.|
|Standing Single Leg Raises_PDF||10-15 reps on each leg.
|Core and Legs|
|Side-To-Side Standing Crunch_PDF||10 reps on each side (left and right).
|Oblique’s, Core, Quads|
|Wall-Leg-Raises_PDF||10 reps on each side||Legs, hips, and Butt|
|Door Openers_PDF||Repeat up to 50-100 times||Arms, Shoulders, Forearms, and Triceps and strengthens the muscles and ligaments that rotate the forearm.|
|Standing Chest Fly_PDF||Two pumps on each side (left, right and middle).
10 sets (total of 60 pumps)
|Core, Chest, and Arms|