With summer sneaking up on us, vacation plans are starting to make themselves a priority. Whether it’s that trip to the family summer lake house or a trip to the coast, you can always find 20-30 minutes in your day for that daily dose of stretching and exercise!

Though you may not be able to find the time and place for your 3-mile run and weight training regimen, we want to provide you with 10 of our favorite exercises that need only a floor, a wall, and an optional towel.

Feel free to pick and choose among these various bodyweight exercises challenging your muscles and cardiovascular health, modifying them to suit your athletic ability!


Push Ups – (15) 3x

Keep a straight line from your head down to your ankles when you're in the lifted position. Then drop your body down to where your chest is within 2 to 3 inches of the floor. Push yourself up to the lifted position and repeat.


Jumping Jacks – (50) 2x

Start with your arms at your side with your feet together. Jump feet spread apart and lift your arms horizontally towards your head simultaneously. Jump back into your starting position. Continue for 2 sets of 50 repetitions.


Plank (On forearms) – (30 seconds) 2x

Start in a pushup position on elbows. Contract your abdominal muscles. Keep your back straight and hold as long as you can. Work up to two sets of 30 seconds.


Russian Twists – (20) 3x

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion.


Squats – (50) 

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly bend at the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.


Wall Sits – (30 seconds) 3x

Place your back against the wall with your feet about two feet out. Slide down the wall until your knees are at a 90-degree angle. Hold. Work your way up to three sets of 30 seconds.


Calf Raises – (20) 3x

Rise up onto your toes. Lower and repeat for three sets of 20 reps.


Bicycle Kicks – (20)

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides!


Shoulder Bridges – (10) 3x

Lie on your back with your knees bent and slightly apart, feet flat, and arms at sides. Raise your hips into the air and squeeze your gluteal muscles. Lower hips and repeat 10 times for 3 sets.


Superman – (3 seconds) 15x

Lie on your stomach with your arms and legs straight out. Raise your arms and legs off the ground a few inches. Hold for three seconds. Lower and repeat 15 times.


The fitness information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding personal exercise.