4 body-weight workouts you can do anywhere

Put away your gym gadgets and cardio contraptions, because today's workout requires only one piece of equipment - you!  Bodyweight exercises are convenient, efficient and effective at sculpting, strengthening and tightening muscles anywhere, at any time.  Throw your weight around with the following cardio conditioning circuit.

How it works: Do each move for 60 seconds, resting 60 seconds between each set.  Repeat the entire circuit 3 times.  Whether you are at home, in the gym or on vacation this week, incorporate this training tool 2-3 days for maximum results.

Start in a prone position on your hands, and slowly lower the body onto the right forearm, followed by the left forearm.  Keeping your core engaged, and push through the right hand and then the left hand to bring the body back to the starting position.

When performing this exercise, refrain from rocking too much at the hips.  This is a core stabilizing exercise, therefore it is important to keep the hips in line with your shoulders in order to shape and strengthen the right muscle groups.

Stand in a lunge position, with the knees bent at a 90 degree angle.  The thigh of your front leg and the shin of the back leg should be parallel to the ground.  Explode upwards through the feet, switching the legs midair, and softly land back into a lunge position.  Continue jumping back and forth,without interruption for 60 seconds.

If your form feels shaky, or if you experience difficulty landing in a proper lunge pose, do a standing lunge and hold it for 30 seconds, then repeat on the opposite leg.  Once you are comfortable and confident with your form, graduate to the jumping lunge.

The trick to getting through a tough workout is a good kick in the butt!  This exercise gives a whole new meaning to that.  Butt kickers pack a powerful cardio punch, in addition to working the hamstrings, glutes and calves.  This dynamic move can be used in any circuit exercise to amp up your heart rate, or as a great warmup tool before a long run or bike ride.

Think of the Butt Kicker as running in place, except you are trying to get your heels high enough that they make contact with your glutes.  If hitting your heels to your heinie is challenging, simply try to get your heel as high as your can.

Put your vertical jump to the test with a set of Box Jumps that will jolt your aerobic and anaerobic capacity to another level.  Find a sturdy bench or box, and take one big step away from it.  Lower the body into a squat position, and pull the arms back to use for momentum. Swing the arms forward to power your body up to a perched position on the bench.  Return back to the starting position by jumping or stepping back off the bench.  Focus on landing softly in each phase of the jump.  Remember, if your form begins to falter, your chance of injury increases.  Take a moment between each jump to check your form, then begin again.

Own your workout.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.