Training

The Equipment-Free Workout That’ll Really Get You Moving

If you’re looking for a straightforward workout that’ll really get the blood pumping, then this is it. This full body workout is designed to help you build strength and blast stubborn fat. Even better, it’s equipment free, so you can get your sweat on wherever you are.

 

Workout

Bodyweight squat

  • Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  • Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
  • Push back up through your heels and exhale, bracing abs throughout movement.

Why squat? Great for building bigger, stronger glutes and abs.

 

Bodyweight reverse lunge

  • Standing upright with your hands on your hips, take a large step backwards with one foot.
  • Bend your legs so that your front leg is parallel to the floor and your back knee is just off the ground.
  • Slowly straighten and repeat on the other leg.

 

Press-Up

  • Lying on your front, place your hands lightly wider than shoulder-width apart and push up onto your toes.
  • Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body.
  • Lower back to the starting position and repeat.

Take it down a notch: If you can’t manage a full press-up, try doing them on your knees instead of your feet.

 

Tricep Dip

  • Position your hands behind your, shoulder-width apart, on a stable bench or chair.
  • Straighten your arms, with a slight bend at the elbows (to take the pressure off your joints) and then lower to a 90-degree angle.
  • Press back up to finish the move and then repeat.

 

Jump Squat

  • Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  • Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
  • Push back up through your heels and as you do, jump up, using your arms to propel you upwards.
  • Land as softly as you can and then repeat.

 

Plank Hold

  • Plant your hands directly under your shoulders, like you’re at the top of a push up.
  • Squeeze your glutes and abs to stabilise your body and keep your back straight.

Hold this pose for as long as you can without compromising your form (don’t let that bum dip!)

Take-Home Message

With this workout, it really means there are no more excuses. It can literally be done wherever, whenever. Remember to focus on form to really feel the benefit of each exercise and make sure you finish the sets and reps. After this, you will definitely have earned a nice big scoop of protein too.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Isaac Syred

Isaac Syred

Writer and expert

Isaac has a passion for all things fitness, he's always been interested in football, playing at a high youth level, and has also enjoyed 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts.

He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.


Spend & Save | Up to 45% off | Use code: SAVE Be quick, shop now!