The Ultimate No-Equipment Workout

THE ULTIMATE
NO EUIPMENT
WORKOUT
PART 1: UPPER BODY

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

CORE

CORE EXERCISES
 

CRUNCH

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

SINGLE LEG AB PRESS

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

DOUBLE LEG AB PRESS

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

FLUTTER KICK

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

RUSSIAN TWIST

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

DIAMOND PUSH UP

It isn’t always an option to go to the gym, but that doesn’t mean you have to miss out on your workout. Our ultimate no equipment workout shows you how you can do some great bodyweight exercises for your upper body, without having to leave your home!

CHEST

CHEST EXERCISES
 

STANDARD PUSH-UP

The push up is a classic, and it does wonders for your chest muscles. The basic push-up position is created by keeping your hands shoulder-width apart and your legs hip distance apart, with your arms fully extended and your body facing the floor. Simply bend the elbows until your chest reaches the ground, and then push yourself back up. It’s so simple and effective.

DONKEY KICK

The Donkey Kick is a kick ass way to tone your chest. Get into a push up position with your feet together, tighten your core and then kick both your legs into the air (just like a Donkey would!). Try to land your feet back on the ground gently, to avoid injury.

SUPERMAN

Get a super body with this simple exercise. Lie on the floor with your face down, your legs straight and your hands extended above your head. Raise your arms and legs, creating a small curve in the body, and hold the position. Continue to repeat until you feel the need to go find a cape!

REVERSE FLY

This exercise requires you to use some equipment, but you can easily DIY it! Grab two, full, tin cans or even two bottles of water and you have some DIY dumbbells! Stand straight with one foot in front of the other with your front knee slightly bent. Engage your core, then bend forward slightly and extend your arms out to the side. You should feel your shoulder blades squeeze.

CONTRALATERAL LIMB RAISES

This is a simple exercise that helps to tone the chest. Lie on your front with your arms stretched above your head and with your palms facing each other (like a swimmer). Slowly lift your right arm off the floor, keeping it straight and the head and torso still. Hold this for a few seconds, then lower your arm and then repeat this action with your left arm.

ARMS

ARM & SHOULDER EXERCISES
 

TRICEPS DIP

This exercise is so easy you can do it while watching television. Sit down in front of your sofa with your back against it and your knees bent. Grab the edge of the sofa and straighten your arms, which will lift you off the ground. Bring your body back toward the ground until your arms are at a 90 degree angle and repeat.

BOXER

This exercise is exactly how it sounds! Stand with your feet hip distance apart and your knees slightly bent. Bring your hands up and keep your elbows bent, extending one arm at a time in a boxing motion. You can picture yourself in the ring, or battling your least favourite person, to give you extra motivation!

I Y T W O

Think of the classic YMCA dance when it comes to this exercise. Lie down on your front with your arms extended over your head and your palms facing one another. Move your arms into the position of each of these letters I, Y, T, W O and repeat.

ARM CIRCLES

This couldn’t be simpler, stand with your arms extended by your sides, and slowly make circles in a clockwise direction for about 30 seconds. Reverse the movement and go counter-clockwise for 30 seconds.