Crossfit trainer Carey Kepler demonstrates three exercises that will surely lift you to the top, and you don't need any equipment.

Inch Worm with a Stretch

The first exercise is an inch-worm with push-ups. First, stand up straight with your feet slightly spread apart and bend over and bring your hands to the floor. Next, use your hands to crawl forward into the plank position and push your body into a cobra stretch. Then, go into a downward dog pose and walk your hands back to your toes and stand back up. Do this exercise for two whole reps.


Lateral Lunge

The second exercise is a lateral lunge. Start off by standing up straight with your feet together. Next, step one leg out to the side and go into the lunge position. Bring your leg back into place and lung the same way with your other leg. Make sure to push your hips back and plant your heels into the ground. You will do this exercise 10 times on each leg.


Hip Lift

The last exercise in this circuit is the hip lift. Lay flat on your back with your knees bent and your feet on the floor. Then, lift your hips up and tighten your core and glutes once you lift all the way up. Bring your hips back down to complete one rep. Do 20 reps of this exercise to complete one round of this circuit. Repeat this circuit at least five times.


Have a great workout!