So you want to start working out, but you don’t want to leave the house?

No problem!

In our coaching program we help lots of people who don’t have gym memberships:

No gym? No problem! Let our coaches build a home routine for you:

Let’s go over the 7 Best At-Home Workouts so you can start training today: no gym or equipment required!

  • A note on warming up and cooling down
  • Home Workout #1: Beginner Bodyweight (Start Here)
  • Home Workout #2: Advanced Bodyweight
  • Home Workout #3: The 20-Min Hotel Routine
  • Home Workout #4: High-Intensity Interval Training
  • Home Workout #5: Attack of the Angry Birds
  • Home Workout #6: Train like Batman
  • Home Workout #7: The PLP Progression
  • Bonus No-Equipment Workout: The Playground Circuit
  • How to build your own at-home workout

At Home Warm-ups and stretching routines

No matter which at-home workout you pick, I want you to start with one important thing:

Warm up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

If you’re curious, here’s my personal (advanced) warm-up:

  • Jump rope: 2-3 minutes
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps each leg.
  • Hip extensions: 10 reps each side
  • Hip rotations: 5 each leg
  • Forward leg swings: 10 each leg
  • Side leg swings: 10 each leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen at-home workout would be step two.

Below, you’ll find 7 sequences you can follow along with! And if you like our style of workouts, you can check out our coaching program where we’ll customize a training routine that fits your life and/or travel schedule:

Short on time? Let us build you a workout program!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges: 10 each leg
  • Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
  • Plank: 15 seconds
  • Jumping Jacks: 30 reps

The above is what we call “circuit training,” with the objective being to run through the workout sequence once, then again, then again.

Note: Not a milk drinker?

If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

  • Complete this workout at home, no equipment required
  • Avoid the common mistakes everybody makes when doing bodyweight exercises
  • Learn how to finally get your first pull-up

Want a coach to help every step of the way? Learn more:

Home Workout #2: Advanced Bodyweight

If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The workout looks like this:

  • One-legged squats – 10 each side
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 each leg)
  • Jump step-ups: 20 reps (10 each leg)
  • Pull-ups: 10 reps
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps
  • Push-ups: 10 reps
  • Plank: 30 seconds

Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Get a workout program that grows with you! Check out our Coaching Program:

Home Workout #3: The 20-Min Hotel Routine

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.

Ugh.

Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.

Level 1

  • Bodyweight squats: 20 reps
  • Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
  • One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
  • Reverse crunches: 10 reps

Level 2

  • Overhead Squats: 25 reps
  • Push-Ups: 20 reps
  • Inverted Rows using the desk in your hotel room: 10 reps
  • Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Travel for work? Let us create a travel program to help you stay healthy!

Home Workout #4: High-Intensity Interval Training

You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

Burpees!

To complete a burpee:

  • Start standing up, then squat down and kick your legs out.
  • Do a push-up, bring your legs back in, and explode up into a jump.
  • For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
  • Repeat until you hate yourself.

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine!

Home Workout #5: Attack of the Angry Birds

The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.

Sort of like playing Angry Birds…

Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.

  • Bodyweight squats
  • Push-ups
  • Pull-ups (or inverted rows)
  • Planks

If you don’t have time to run through the whole sequence, no problem!

Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).

Here’s a sample day for your No-Equipment Workout:

  • Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
  • At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
  • After work, you do another 50 jumping jacks and then do your push-ups.
  • After dinner, you do your planks while watching TV.

You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.

The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:

  • Bodyweight squats: 50 reps
  • Push-ups: 50 reps
  • Pull-ups: 10 reps
  • Planks: 3-minute hold

Once you’ve done the complete routine, you have my permission to pull out your phone and play the actual game!

Home Workout #6: Train like Batman

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.

This workout is separated into two days for you:

Batman No-Equipment Workout Day 1:

  • Rolling squat tuck-up jumps: 5 reps
  • Side to side push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands against wall: 8 seconds

Batman No-Equipment Workout Day 2:

  • ‘180 Degree’ jump turns: 5 reps
  • Tuck front lever hold: 8 seconds
  • Tuck back lever hold: 8 seconds
  • Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

Get in shape like Batman with our Online Coaching!

Home Workout #7: The PLP Progression

The PLP is a progressive program in which you complete one additional rep of three exercises – Pull Ups, Lunges, and Push Ups – every day, for two months.

NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.

Like this perfect push-up:

And this perfect pull-up:

Here’s how the PLP Progression works:

Day 1:

  • Pull-ups: 10 reps
  • Push-ups: 10 reps
  • Lunges: 10 reps (each leg)

Day 2:

  • Pull-ups: 11 reps
  • Push-ups: 11 reps
  • Lunges: 11 reps (each leg)

Day 3:

  • Pull-ups: 12 reps
  • Push-ups: 12 reps
  • Lunges: 12 reps (each leg)

How long do you keep doing this?

As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.

Yeah…by the end of it you’ll be doing more than 50 pull-ups.

There are two versions:

  • If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
  • If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.

Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.

Want to learn more? Check out my results on the PLP Workout.

Bonus No-Equipment Workout: The Playground Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.

Level One

  • Alternating step-ups: 20 reps (10 each leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps each leg
  • Bent leg reverse crunches: 10 reps

Level Two

  • Bench jumps: 10 reps
  • Lower incline push-ups: 10 reps
  • Body rows: 10 reps
  • Lunges: 8 reps each leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck. Let our coaches build you a fun program!

How to Build Your Own At-Home Workout

We just went over 7 workouts you can do at home (plus a workout you can do in a park).

You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:

  1. The 42 Best Bodyweight Exercises: This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
  2. How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!

That should get you going on building a workout you can do in the comfort of your own home.

Want more? Alright, eager beaver, I got you.

We built THREE options for people just like you:

1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about The Nerd Fitness Academy!

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Download our comprehensive guide STRENGTH TRAINING 101!

  • Everything you need to know about getting strong.
  • Workout routines for bodyweight AND weight training.
  • How to find the right gym and train properly in one.

Alright, your turn: I’d love to hear how your home training is going!

Which workout above did you try? Did you make one of your own?

Leave a comment below with your results or any questions you have on working out at home.

For the Rebellion!

-Steve

PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:

Photo Sources: Scenes from an empty lot in Brooklyn, vol 1, Hotel Room, Speed!, LEGO Angry Birds, The Batman, Vintage House Bicycle,

So you want to lose weight and get in shape, but you don’t want to leave your house?

Well, as your fitness Yoda, I will teach you a great bodyweight workout routine you can do anywhere:

In your living room, at a park, or in a galaxy far, far away….

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!

Let us build a bodyweight training program for you!

Here’s how we’ll dig into the different parts of this workout and get to the action:

  • What are the benefits of bodyweight workouts?
  • Beginner Bodyweight Workout Video (And Sheet).
  • 12 Best Bodyweight Exercises For Beginners
  • An Important Note About Nutrition.
  • What’s next after the Beginner Bodyweight Workout?

Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

  • Complete this workout at home, no equipment required
  • Avoid the common mistakes everybody makes when doing bodyweight exercises
  • Learn how to finally get your first pull-up

The Benefits of BodyWeight Workout Circuits

What makes bodyweight circuits work so well?

Every bodyweight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.

Essentially, circuit weight training, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than steady cardio.

When you strength train, you burn calories.

Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turn burns even more calories (they call this the “afterburn” effect).

As we cover in our Coaching Program and the NF Academy, nutrition will account for 80-90% of our success or failure when it comes to getting in shape, might as well spend our time exercising being efficient and strong, right?

Want to make better food decisions? Read our Beginner’s Guide to Healthy Eating.

If you’re trying to lose weight, spending hours doing cardio on a treadmill can be a really crappy, boring, inefficient use of your time.

If you’re a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?

Enter the beginner bodyweight workout.

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & exercises

This is the Beginner Bodyweight Workout (3 Circuits):

  • 20 Bodyweight squats.
  • 10 Push-ups.
  • 10 Walking lunges (each leg).
  • 10 Dumbbell rows (use a milk jug or other weight).
  • 15 Second Plank.
  • 30 Jumping jacks.

See our section below on best bodyweight exercises to see how to do each of these exercises!

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).

  • Once you’ve finished all exercises in the circuit, do it again.
  • If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!

It’s better to stop and take a break than to do an exercise incorrectly.

Before you start, don’t forget to do a Dynamic warm up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

After you’ve completed your workout at home, feel free to cool down and stretch after.

“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days.

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

  • Strength training on one day (like this workout).
  • 20 minutes of interval training the next.
  • Back to strength training.
  • Back to interval training or rest!

Alternatively, pick one of these fun exercises to do on your off days instead!

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!

I’ll send it to you right away when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

  • Complete this workout at home, no equipment required
  • Avoid the common mistakes everybody makes when doing bodyweight exercises
  • Learn how to finally get your first pull-up

The 12 Best Bodyweight Exercises For Beginners

As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training!

Here’s how to do every movement in the Beginner bodyweight routine:

1) KNEE PUSH-UP

2) ELEVATED PUSH-UP

3) REGULAR PUSH-UP

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5 minute video:

4) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

5) PROPER BODYWEIGHT SQUAT:

If you want even more instruction, here’s how to do a proper bodyweight squat:

6) SUPPORTED LUNGES:

7) REGULAR LUNGES:

8) ONE ARM ROW (Use a milk jug, suitcase, or actual dumbbell):

9) PLANK

10) SIDE

11) WALKING JACKS (if you can’t do jumping jacks)

12) JUMPING JACKS

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

“The 42 Best Bodyweight Exercises You Can Do Anywhere.“

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Our coaching program changes lives. Learn more here!

An Important Note About Nutrition!

Along with this bodyweight routine, you need to make sure you’re eating properly!

A good workout and crappy diet won’t help you lose weight.

After all, one of the rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out train a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t be helping you lose weight and building muscle.

If you are trying to lose weight, then you need to fix your nutrition first and foremost. Eating healthy is key!

You can either learn to track your food through counting calories (calculate your daily caloric needs here), or you can look into our healthy plate strategy:

We’ve actually developed our own 10-level nutrition system and mindset blueprint in the Nerd Fitness Academy, but let me break this down into some basics:

  • Eat natural, whole foods whenever possible.
  • Leave the soda, candy, and junk food out of your system.
  • Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
  • Swap out the grains on your plate for vegetables when you can.
  • Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

Download our free weight loss guide THE NERD FITNESS DIET: 10 Levels to Change Your Life

  • Follow our 10-level nutrition system at your own pace
  • What you need to know about weight loss and healthy eating
  • 3 Simple rules we follow every day to stay on target

The raw honest truth: how you eat will be responsible for at least 80% of your success or failure.

I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.

So if you’re doing this workout program because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

The WORST is dutifully doing this workout routine for months or going to the gym for years and not getting results because you didn’t eat the right way!

That was me – I spent 6 years without results because I didn’t know how to eat correctly to go along with my training!

If you don’t have months or years to make mistakes, and just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

Learn how to lose weight and get strong with our Coaching Program!

After the Beginner Bodyweight Workout: Next Steps!

Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.

If doing just one circuit of the workout was really challenging, no big deal!

Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is “do a bit more than last time.”

I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about The Nerd Fitness Academy!

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

  • Complete this workout at home, no equipment required
  • Avoid the common mistakes everybody makes when doing bodyweight exercises
  • Learn how to finally get your first pull-up

I’d love to hear how this workout went for you, and how else we can help!

This is what we’ve dedicated our lives to, and you’re now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, We got your back!

-Steve

PS: If you’re looking for more workout routines to follow, I got you covered:

  • Beginner Strength Training Workouts: start with bodyweight training and work up to barbell training!
  • Advanced Bodyweight Workout Circuit: warning – this will kick your ass 🙂
  • 6 Levels of Gym Workouts: Never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!
  • 42 Bodyweight Exercises You Can Do Anywhere: Who needs a gym? Simply pick the exercises from each category and build your own workout!

PHOTO SOURCES: fourbrickstall: “Follow or follow not. There is no follow for follow.”, Army Push-ups, Caveman cooking over fire.

Upper Body Exercises

Tricep Dips

Tricep Dip

Dec. 18, 201900:10

To work the backs of your arms, tricep dips are an excellent option. Start seated on the floor, and place your hands down so that your fingers are facing towards your body. Press down through the palms of your hands and come up onto your feet so that your knees are in the air directly over your ankles. Bend the elbows and lower your butt down to tap the ground, and then straighten the arms to come up. Repeat this 10 times.

Advanced modification: Instead of having the legs bent for tricep dips, straighten the legs out in front of you to perform this exercise.

Push Ups

Pushups

Dec. 20, 201900:14

Starting in a plank position with your abs pulled in and your shoulders over your wrists, bend the elbows out to the sides, lowering your chest to the ground, and then press back up to a plank position. Repeat 10 times.

Beginner modification: Perform this exercise on your knees.

Advanced modification: Perform this exercise with one leg in the air (be sure to alternate between both legs).

Side Plank

Dec. 20, 201900:10

From a plank position, turn your body to the left, reaching your left arm up into the air towards the ceiling. Stack your left foot on top of the right, and pull your right waistline up away from the ground to work the entire right side of your body. Come back to plank, and repeat 10 times. Perform the same exercise to the right.

Beginner modification: Perform side plank with the bottom knee propped up on the ground.

Advanced modification: Perform side plank and lift the top leg up off of the bottom leg.

Plank Ups

Dec. 20, 201900:12

Starting in a plank position on your knees, lower down onto your right forearm and then your left forearm. Now you’re in a forearm plank. Then, press your right palm down and then your left palm down to press you back up into a plank. Repeat this 5 times with your right hand leading, and then 5 times with your left hand leading.

Advanced modification: Perform this exercise on your toes (full plank position).

Lower Body Exercises

Squat

Dec. 20, 201900:12

Start standing with your feet open shoulder-width. Pull your naval in towards your spine, and bend your knees reaching your butt back as if you’re sitting in a chair. (Look down to make sure your knees are not reaching past your ankles). Press down through your heels, and then stand back up to the starting position, squeezing the glutes at the top. Repeat this 10 times.

Beginner modification: Only squat halfway down before returning to the top.

Advanced modification: Squat and then jump to come up, landing softly with bent knees. Straighten the knees returning to the top position, lower down into the squat again, and jump back up. Repeat this 10 times.

Side Lunge

Dec. 20, 201900:15

Standing with legs hip-width apart, step your right foot a few feet to the right and bend the right knee, sitting the right glute back as if you’re trying to sit it down into a chair. Keep the left leg straight. Press down through the right heel to return back to the starting position. Repeat 10 times to the right, and then switch to the left for 10 repetitions.

Beginner modification: Only bend the knee halfway.

Advanced modification: When you come back to center, lift the lunging leg up and out to the side to work the outer hip before moving on to the next rep.

Back Lunge & Lift

Back Lunge and Lift

Dec. 20, 201900:12

Start standing with your feet as wide as your hips. Then, step your left foot back and lower down into a lunge. Press down through the right heel as you lift the left leg straight up behind you to work the hamstring and glute. Then lower back down into the lunge. Repeat this 10 times and then switch sides.

Beginner modification: Take out the leg lift and perform a standard backwards lunge. If you need extra support, hold on to a railing or a table to help with balance.

Curtsy Lunge

Dec. 30, 201900:12

Standing up, step your left foot backwards and to the right and bend both knees into a curtsy position as if you’re taking a bow. Then come back to center and repeat on the other side. Complete 10 reps on each side.

Beginner modification: Only curtsy halfway down, then come back to the starting position.

Calf Raises

Dec. 20, 201900:11

Standing upright, come up onto your tip toes and then lower back down. Repeat 10 times.

Wide Leg Open-Toe Squat

Dec. 30, 201900:12

Start with your feet open wider than your hips, and turn your toes out to the sides. Pull your abs in, and then bend your knees. Track your knees over your second toes as you lower down into the wide leg open toe squat. Stand back up by pressing down through your heels to come up. While lowering down into the squat, hold the dumbbells by your sides and then raise them up out to the sides just as high as your shoulders. As you stand up from the squat, lower the weights back down to your sides. Repeat 10 times, for 3 sets total.

Core Exercises

Superman

Dec. 30, 201900:12

Lying on your stomach, pull your naval in towards your spine. Reach your arms in front of you, relax the shoulders, and squeeze the glutes. Then, lift your legs, arms, chest and head off the ground, and slowly lower back down. Repeat 10 times.

Beginner modification: Break the Superman up into two separate movements by first lifting the legs and then lowering them down. Next, lift the arms and chest and then lower them down.

Cobra

Dec. 31, 201900:12

Lying on your stomach, place your hands on the floor next to your chest. Pull the abs in, and then press down through your hands to lift yourself up into a cobra position. Make sure to keep the shoulders down and not tilt the head up too far. Repeat this 10 times.

Advanced modification: From the Cobra position, lift the hands up off of the ground so that you’re only using your upper back to keep you lifted as opposed to using your hands, too.

Ab Curl Hollow Hold

Dec. 20, 201900:11

Lying on your back, bend the knees in towards your chest. Then press the legs out reaching through the toes, and bring them back in to center. Repeat this 10 times.

Beginner modification: If you have neck issues or a weaker core, try keeping your head on the mat and press the legs higher up as you extend them out.

Advanced modification (demonstrated in video): Do the same exercise except extend the arms behind you as you extend the legs in front of you.

Side Lying Inner Thigh

Dec. 20, 201900:13

Lying on your right side, bend the left knee and place the foot in front of your right leg. Lift the right leg up and pulse it up as high as you can for 10 repetitions. Repeat on the other side.

Side Lying Outer Hip

Dec. 30, 201900:09

Lying on your right side, pull the naval in towards the spine and lift the left leg up a foot higher than the bottom leg. Hold it here and then pulse 10 times. Repeat on the other side.

TRY THESE FITNESS ROUTINES

  • Back to basics: Your one-month treadmill workout
  • A one-month resistance band workout you can do anywhere
  • 10 core exercises that are better for your back (and body) than crunches
  • A 15-minute full body HIIT workout — no equipment required
  • 2-in-1 exercises that will tone your arms and abs

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Best no equipment workout

Leave a Reply

Your email address will not be published. Required fields are marked *