No Equipment? No Problem!

Posted by Lauren Perreault on

Sometimes you just can't make it in to the gym! And a common misconception is that you can’t get a great strength workout with just bodyweight exercises. However, this actually can’t be further from the truth – you just need to know the proper progressions in order to take simple bodyweight exercises to the next level! What I will lay out for you here, is a basic bodyweight workout for a beginner, and then the progressions to intermediate and advanced!

My advice would be for everyone to go through the beginner circuit at least once to get a sense of where you’re at. If you skip right to the advanced workout without having the solid foundation that you will gain from the beginner plan, this could lead to improper form and potentially injury, which nobody wants!

Beginner Bodyweight Workout:

  • Bodyweight Squats x 10
  • Incline Push Ups x 10
  • Single Leg Glute Bridges x 10ea.
  • Wall Marching x 10ea.
  • Split Squats x 10ea

Repeat circuit for a total of 3 rounds.

Intermediate Bodyweight Workout:

  • Single Leg Squat to Chair/Bench x 8ea.
  • Push Ups x AMAP (as many as possible, leaving one or two in the tank)
  • Hamstring Curl Eccentrics (with furniture sliders) x 8 (take 5-10 seconds to slide all the way out)
  • Straight Leg Dead Bugs x 8ea.
  • Reverse Lunges x 8ea.

Repeat circuit for a total of 3 rounds.

Advanced Bodyweight Workout:

  • Pistol Squats x 5ea.
    • Variations:
      • Assisted
      • Unassisted (with or without counter-balance)
  • One-Arm Push Ups x 5ea.
    • Variations:
      • Wall One-Arm Push Ups
      • Incline One-Arm Push Ups
      • Push Ups w/ Reach (with slider)
      • One-Arm Push Up Eccentric
  • Hamstring Curls x 10
    • Variations:
      • Arms by sides
      • Arms to ceiling
      • Arms overhead
  • Hollow Holds x 3×10 seconds
    • Variations:
      • Arms by sides
      • Arms to ceiling
      • Arms overhead
  • Rear Foot Elevated Split Squats x 10ea

Repeat circuit for a total of 3 rounds.

I wanted to make this a circuit you can do with literally no equipment, so the only thing I included were some furniture movers which you can get for $4 at home depot and easily store away in your house or suitcase if you’re traveling. The other thing I would ideally add to this circuit would be some pull-up or chin-up variations, so if you do have a pull up bar at your house, I would add those in as well! I have put all of the exercises from the circuits above in a video for you to be able to reference in case any of the variations are unfamiliar to you! You can view it below:

Learn more about getting fit with the Unify Approach, a new, four-part fitness methodology.  

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