When it comes to working out, Mondays are one of the most critical days of the week. Given that many people consider Mondays to be the effective beginning of the week, getting a good workout that day ensures that you’ll start the week well. If you miss working out on Monday, however, not only do you miss that day of beneficial exercise, but you may also start a domino effect of missing other days as well. That’s obviously not a good situation.

Mondays can also be tricky, because sometimes you just don’t feel like going all the way to the gym. You think about it, try to convince yourself that you should go—even though you know that you should—but ultimately might decide to take the day off.

One way to keep that from happening is to make Monday exercise convenient.

5 No Equipment Needed Exercises

The following five exercises are powerful and don’t require equipment for a fantastic workout. Even better, you don’t need any special space to perform them effectively, so we’ve just removed one of the excuses people sometimes give for not working out.

These exercises work well for my patients and family, and I’m sure you’ll love them too. I suggest speaking with your medical provider first to ensure that they are right for you.

I’m counting on you, so let’s do some exercise.

1. Bird Dog

Bird dog crunches activate muscles all along the posterior of your body, from your neck down to your thighs. They are highly controllable and yet highly effective.

Step 1: Assume a hands-and-knees position on a supportive surface, with your head facing down toward the floor.

Step 2: Slowly raise your right arm and left leg at the same time until your limbs are straight out and horizontal to the floor. Take time to stretch into the position if needed.

Step 3: Next, lower your right arm and left leg back to the floor, then repeat the movement with your left arm and right leg. I like alternating sides like this, but you can do all bird dog movements on one side, then the other, if that appeals to you.

Modifications: If you struggle to bring your arms and hands straight out, simply raise them as far as possible. It will still be an effective exercise.

Why I Like It: Bird dog has a great tertiary effect on your posture in general and is excellent for strengthening the muscles around your spine.

2. Mini Jump Squats

The squat exercise is great on its own, and even more awesome when modified with a jump. Although it’s wonderful, it can be a little challenging for some people. The mini jump squat minimizes your overall knee and hip flexion demands while remaining speedy, adding an excellent cardiovascular component.

Step 1: Stand with your arms by your sides and your feet hip-width apart. Lower down to approximately 45 degrees of hip and knee flexion.

Step 2: Next, rise quickly and gently hop; as soon as your feet touch the floor, squat down and repeat. Each jump counts as one repetition. Try to perform three sets of 12 repetitions, feeling free to modify sets and repetitions to suit your needs.

Modifications: If you can’t hop at the top, try rising up onto your tiptoes instead before lowering back down into a semi-squatting position again. Conversely, if you feel up to it, you can increase the “hop” into a full “jump” movement to increase task intensity.

Why I Like Them: Squat jumps provide a great workout for your legs, and the fast movement provides excellent cardiovascular benefits as well.

3. Hollow Body Hold

The hollow body hold is largely static once you move into position, but your core muscles won’t know the difference because they’ll be hard at work. In fact, your entire anterior chain of muscles will be engaged in this exercise.

Note: When you first start performing this exercise, it is very common to experience muscle shaking. Shaking will decrease once your muscles warm up and as you get stronger over time.

Step 1: Lie on your back on a firm, supportive surface and slowly move your arms back and over your head, toward the floor.

Step 2: Slowly lift your shoulders off the ground while keeping your arms overhead, then lift your legs up while keeping your knees straight.

Step 3: Try to hold your shoulders and legs off the floor for 30 seconds. This counts as one set. Try to perform three sets.

Modifications: Only move your arms back as far as you comfortably can. If you can’t rise up very far with your arms and legs, just move up as far as you can. As you get stronger, you will eventually be able to move up further.

Why I Like It: The hollow body hold is a monster of a core exercise. It’s exquisite in that it amazingly strengthens your core. Don’t be discouraged at first, because though it’s challenging, you’ll soon get the hang of it.

4. Single Leg Ground to Sky Touches

Where the last activity consisted of holding a position on the ground, this activity is almost diametrically opposite, because you’ll be performing a highly dynamic standing exercise.

Step 1: Stand with your arms by your sides and your feet slightly apart.

Step 2: Reach both hands toward the ground while you lift your right leg off the ground and kick it straight back to counterbalance the movement.

Step 3: Move back to the upright position and reach your arms straight overhead while bringing your right leg into full hip flexion, lifting it off the ground as far as comfortably possible. Move continuously without placing your foot on the ground between positions.

Step 4: Touching the ground and then reaching overhead counts as one repetition. Try to perform three sets of 15 repetitions per leg.

Modifications: If you can’t touch the ground, just reach down as far as you can. It’s okay to place your foot down intermittently if you struggle with balance.

Why I Like It: This is a great functional exercise that addresses endurance, muscular strength, and balance all at once.

5. Mountain Steady Climber

The mountain climber exercise focuses heavily on both your core muscles and cardiovascular system. It is an intense exercise that builds on the classic plank movement and can be scaled by how fast you perform it, how many repetitions you do, or how long you hold it.

Step 1: Assume a standard push-up position with your feet shoulder-width apart, your hands on the floor, your elbows fully extended, and your back straight.

Step 2: Bend your right knee and bring it up to your chest as far as you can while holding the rest of your body still and your back straight. Next, slowly lower your leg back to its original position and repeat the movement with your other leg.

Step 3: Bringing each leg up one at a time counts as one repetition. Try to perform three sets of 15 repetitions per side. Pace the activity at walking speed.

Modifications: You can perform all sets on one side and then the other, or alternate left and right as you go. You can also slow the movement pace down if needed, or speed up into a “run,” a fast-paced movement where you move both legs at the same time, one up and one down.

Why I Like Them: Mountain climbers can make you physically tough. They work nearly everything, and your body will respond quickly, though they’re not too difficult to perform.

This set of exercises is excellent, no matter what day you do them, but I highly suggest starting on Monday to get your week off to a strong start. I suggest that you perform them at least three times per week for good benefit, ideally once a day. Good luck, and I hope these exercises inspire you to jumpstart your week and keep it going.

About the Fitness Model: Aerowenn Hunter is a health editor for The Epoch Times. She’s an accredited yoga therapist with more than three decades of teaching experience.