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Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.

No Gym, No Problem…

Let me begin this with a few assumptions about you:You don’t feel like you have the time to spend at a gym.Maybe you don’t even have the desire to spend your only free time inside of the gym.You don’t feel like working out in front of other people.You don’t want battle over shared equipment with your fellow gym goers.You oftentimes convince yourself that you can’t work out because you do not have the equipment to do so.You also feel that gym memberships can be a bit pricey.

​If any of these assumptions are true for you, no worries! I have a solution for you! A bodyweight workout that can fit right into your day, at any location you desire! You don’t have to be cooped up indoors to work out! You don’t even have to leave the comfort of your own home or office! 
Here you’ll see that I have shared a workout video comprised of eight body-weight exercises that were completed at the Old Mandeville Lakefront and Trailhead. These are just a few examples from an endless list of body weight exercises that can be chosen from. The exercises listed below and demonstrated in the video can all be modified to fit your needs and abilities.

  • Step Ups:
    • Benefits:
      • Improve symmetry & balance
      • Increase Leg strength
      • Improves muscle imbalances
      • Spares strain on your lower back
      • Increases leg power
  • Little V-Ups
    • Benefits:
      • Isolates your core
      • Targets abdominals
      • Tones obliques
      • Strengthens back muscles
      • Strengthens quadriceps and hamstrings
  • Dips
    • Benefits
      • Strengthens triceps of the arms
      • Engages forearms, shoulders, chest, and lower back
  • Single-Leg Lunges
    • Benefits:
      • Strengthens glutes
      • Strengthens both quadriceps and hamstrings.
      • Improves core strength
      • Improves hip flexibility/range of motion
  • Superman
    • Benefits:
      • Builds support and stability for the spine
      • Prevents and reduces back pain
      • Trains the erector spinae muscle
  • Walking Lunges
    • Benefits:
      • Activates glutes, quadriceps, and hamstrings
      • Improves balance and coordination of your body
      • Improves body posture and functionality
      • Symmetrical body toning
      • Improves hip flexibility and range of motion
      • Improves core stability
      • No strain or impact for the spine
  • Toe Taps
    • Benefits:
      • Improves cardiovascular endurance
      • Increased muscular strength and stability
  • Stairs
    • Benefits:
      • Improves cardiovascular endurance.
      • Increased muscular strength and stability

If you would like to learn more about bodyweight exercises and how you can incorporate them into your lifestyle, feel free to contact me at I also work with those who are interested in bettering themselves through one or more of the following: personal training, workout programs, nutritional coaching, body composition analysis, and/or genetic testing. 

Nicole Durham, M.S., NASM-CPT

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Paul Jones

Jones Physical Therapy

"We Help People Recover From Injuries Quickly And Completely Without The Use Of Medication, Shots Or Surgery So They Can Live The Active, Pain-Free Lives They Want And Deserve."

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