5 No Equipment Workouts You Can Do From Anywhere
Let’s face it, it’s the holiday season. You aren’t always going to have time or energy to get to the gym to go for a workout. So how do you still prioritize your mental and physical health through movement when you are low on time and motivation?
One of my goals as a personal trainer and coach is to help remove barriers to building strength for the people I work with. And what easier way to do that than to work out with no specialized equipment necessary!
Try these 5 body weight only workouts out and let me know what you think! Be sure to warm up with some gentle movement and stretching before starting these, and cool down with some stretching at the end.
Lower Body Strength Circuit
Perform the following exercises, 10 each side, straight through with as little rest as possible between exercises.
Body weight Reverse Lunge
Body weight Single Leg Hinge
Body weight Plie Squat
Body weight Side Lunge
Single Leg Squat Touchdown
Complete 3 rounds with 60 seconds rest in between, or set a timer for 5, 10, 15 or even 20 minutes and complete as many rounds as possible. This is a killer leg workout – you can follow it up with the upper body workout below for a full body day!
Upper Body and Core Circuit
Perform 8-10 repetitions of each exercise back to back with as little rest as possible between exercises.
Body weight Bent Over Reverse Fly
Push up (can be hands elevated or on knees if needed)
Side Plank Hip Drops (knees bent or legs straight)
Towel Bent over Row
Piked Pushup
Bear Plank Holds
Complete 2-4 rounds of this circuit with 60-90 seconds rest in between, or set a timer and go for as many rounds as possible in the allotted time, taking rest as needed. If your form starts to fail on any exercise such as the pushup, reduce the number, perform an easier version (e.g. from knees instead of toes) or remove that exercise from the circuit entirely.
Total Body Strength Circuit
Walk out to Shoulder Tap – 8 repetitions
Bird Dog – 8 per side
Glute Bridge (or single leg glute bridge) – 10-20 repetitions
Alternating Reverse Lunge with Towel Pull Down – 8 per side
Side Plank Hold – 20-30 seconds per side
Squat Hold (or wall squat) – 20-30 seconds
Complete each exercise back to back with as little rest as possible between exercises. Rest 60-90 seconds and complete 2-4 rounds.
Conditioning Circuit
Warm up with light cardio 5-15 min. Then:
Jumping jacks - 30
Alternating Side Lunge – 10 per side
Pushup - 10
Squat jump - 30
Alternating Reverse Lunge – 10 per side
Plank – 30 seconds
Complete this circuit 3 times with 60-90 seconds between rounds. When you do this workout the next time, try to beat your time from the previous workout.
Lower Body and Core Power Circuit
Bodyweight Squat – 20 reps
Squat jump – 20 reps
Plank shoulder taps (from toes or knees) – 10 per side
Alternating Reverse Lunge – 10 reps per side
Alternating Reverse lunge to knee drive – 10 reps per side
Side plank hip thruster – 10 per side
Complete the circuit 3-5 rounds for time! Each time you do it, try to add another round, or finish it faster than the previous time while still maintaining good form.
Next time you need a quick workout with no equipment to do anywhere, give these a go and let me know how it goes!
