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Simple No-Equipment Total-Body Home Workout

Try this kick-ass full-body workout that you can do in the comfort of your own home! Bodyweight exercises are a simple, effective way to improve balance, flexibility, burn calories and build strength all without gym machines or equipment. 

Plus, the moves are mostly low impact, meaning you can do them in the living room without annoying the downstairs neighbours.

Warm-up

  • Jumping Jacks 3 x 20
  • High Knees 3 x 30 seconds
  • Heel Kicks 3 x 30 seconds
  • Arm Circles 3 x 10 forward and 3 x 10 back

MAIN SET

Perform 3 sets of 15 reps for each of the below.

Squat Drops

Targets: Quads and Glutes

Level: Beginner to Intermediate 

How: Start in a tall standing position with your feet under hips. Jump feet wide outside hips and drop down to the bottom of the squat, placing one hand down to the floor. Make sure to keep your chest lifted and back flat with abs braced. Jump back up into the starting position. Repeat touching down with other hand and continuing to alternate hands each time.

Squat drops touch exercise

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Hollow Body Rock

Targets: Abdominals

Level: Beginner

How: Lie down face up with arms extended overhead and legs straight. Bring your head, arms, and feet off the ground about 20 cm. Keep your biceps close to your ears. Keeping the core engaged, rock your body back and forth, allowing your hands to touch the ground as you rock towards your head and your feet to touch the ground as you rock towards them.

Hollow body rock exercise

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Jump Lunges

Targets: Quads, Hamstrings and Glutes

Level: Intermediate

How: Start standing. Take a big step forward with your right leg. Bend the right knee until your right thigh is parallel to the ground. Do not allow your knee to go over your toe. The left leg should be bent with the knee near the floor. Keeping the core engaged, jump off the ground with enough force to allow your legs to switch positions. The left leg is now in front and the right leg is pointing down. Repeat.

Jump lunges

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Superman 

Targets: Lower Back, Glutes and Hamstrings

Level: Intermediate

How: Lie face down with legs straight and arms overhead. Contract your low back, glutes, thighs to raise your chest and thighs off the ground. Keep your eyes focused on the ground and maintain your neck straight. Your biceps should remain close to your ears.

Superman Plank

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Butt Kicks

Targets: Hamstrings, Quads, Calves and Lower Back

Level: Beginner to Intermediate

How: Stand tall with your feet shoulder-width apart, core engaged, and shoulders relaxed. Start kicking your feet back, so that your heels touch your butt, alternating sides. As you kick your feet back, move forward. Continue this movement for about 10 seconds forward. Then, repeat but move backward this time, continuing for 10 seconds back.

Butt Kicks Cardio Exercise

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Handstand Push Up - Modified

Targets: Shoulders, Laterals and Triceps

Level: Intermediate

How: Place your knees on a solid, stable surface such as a chair or sturdy bench. Press your hands into the ground and support your body. At this point, your body should resemble an upside-down V, with hands on the ground, knees on bench and glutes raised into the air. Press your palms into the ground and extend the elbows so that your head raises up off the ground. Bend the elbows allowing your head to come close to the ground and repeat. Note that you should be feeling this movement in your shoulders/arms, but very little in your chest.

Handstand Push Up Modified

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Spiderman PushUps

Targets: Chest, Triceps, Shoulders, Obliques, and Core

Level: Intermediate to Advanced

How: Assume a standard pushup position, your body aligned from ankles to head. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg. 

Spider Man Push Ups

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Thread The Needle

Targets: Shoulders, Chest, Arms, Upper Back and Neck

Level: Intermediate

How: Start in a plank position supporting your body on your elbows and toes. Shift your weight onto your right elbow as you reach towards the right side with your left hand. The left hand is moving in the space between your chest and the ground. In one fluid motion, pull the left arm out from under your body and reach up towards the sky on your left side. Rotate towards the left so that your hips are stacked on top of one another, your arm is up, and your chest is facing the left. Slowly bring the left hand down and repeat using the right hand.

Thread the needle exercise

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Narrow Push-Ups 

Targets: Triceps and Chest

Level: Beginner to Intermediate 

How: Start on the floor and place your hands directly under your chest, closer than shoulder-width apart. Begin lowering your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the floor. Keep your elbows tucked in toward your body. Extend your elbows and push your body back up, using your triceps and chest.

Narrow Push Ups

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Plank Jacks

Targets: Chest, Upper Back, Shoulders, Arms, Lower Back and Abdominals

Level: Beginner

How: Start in a modified plank position with your shoulders stacked over your wrists and feet together. Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position.

Plank Jacks

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Variations

Instead of reps, do each exercise for time (20 to 60 seconds). Perform 3-5 sets of 10-15 repetitions as fast as possible. Add a round of place running in between every 2 exercises. 

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