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Bodyweight Exercises -  Hold each for 30; 8-12 reps; 1-3 sets

Plank

Supermans

Hip raises

Modified push ups

Band Exercises - 8-12 reps; 1-3 sets

Band Chest Press/Band Row

Band Bicep curls/Band Squat presses/Band Pulldown

If you're currently working with clients who are new to exercise or afraid of lifting weights, try incorporating these basic exercises into their program.  This workout is also helpful to clients who travel and need a workout they can do anywhere.  

Source: American College of Sports Medicine. Guidelines for Exercise Testing and Prescription. 7th ed. Philadelphia, Pa: Lippincott Williams & Wilkins, 2006, p. 22-23.

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