When creating exercise programs for people, one of my top priorities is to minimize the barriers; how can I make exercise more accessible and, therefore, more likely habit-forming? One of the most significant barriers is equipment. Early in my years as a physical therapist, I worked with stroke patients on Pilates equipment, including the famous reformer. I can’t tell you how many times my patients would leave my office and say, “Well, I guess I need to get one of those things!” I realized they were dependent on equipment for their exercise needs.

It was around that time that Sara and I started Mind the Mat, a place where everyone is welcome, and there’s no gym equipment, just some yoga straps, and small hand weights - but even those are optional! 

After years of development, I am focused on strength, flexibility, and conditioning exercises that:

1. Position your body against gravity to create resistance and load (no equipment needed).

2. Use opposing muscle tension for resistance (no equipment needed).

3. Require mental muscular recruitment – squeezing and tightening your muscles with your brain, for example (again, no equipment needed).

This no-equipment-needed motto and exercise methodology came in handy when we were in lockdown and travels nicely with you these days on spring break! We are here in the British Virgin Islands, and I did not want to feel pressure to work out every day. Here is my exercise routine I followed just a few times this week and again, no equipment needed:

1. Walk/run 20 minutes: The British Virgin Islands are hilly; I was exhausted!

2. Mat exercises: no shoes nor sports bra required!

• 20 Push-ups

• 30 Glute Leg Lifts (on all fours)

• 30 Pilates Bridges with variations

• 20 Lunges

• 30 Squats

• One song of Air Arms

That’s it! Give it a try, whether you’re on spring break or a lunch break because – you know what I’m going to say – no equipment needed!