Exercises without equipment? No problem. Whether you’re missing your local gym, finding isolation encourages bad habits, aching to do some weights, or feel the burn in a group exercise studio – we can always find ways to workout.


It’s hard to imagine but people managed to be strong and fit long before gyms were around. Lets suppose you want to work out at home but are unsure where to start, read on for suggestions.


Let’s go over some ideas for exercises without equipment. Please remember though, if you have physical impairments, chat with your doctor or a professional such as myself before trying new exercises.


AIR SQUATS


Place your feet approx hip distance apart reach your hands out straight in front of you and then bend your knees until your backside is as low as it can go. The lower the better and some people find that squatting onto a reasonably low chair teaches them correct depth.


STEP UPS


As simple as it sounds – you step up and down on to a step or sturdy chair, start on the left leg for 15 steps, then switch over and start with the right leg for 15.


HAMSTRING THRUSTS


Lay on your back and place your heels on a chair with your legs almost straight, then brace your core squeeze your gluten and lift your hips as high as you can with a slight pause at the top. Repeat 15 times.


PRESS UPS


A simple yet challenging upper body exercise that really work your chest. Lay on your belly with hands just outside your shoulders and arms tucked backwards, brace your core as if to do a plank and try to push the floor down as hard as you can. (if you struggle try it on your knees but make sure not to push your backside up in the air).


LAT PULLS


To hit the back you need a pair of socks and a wooden / shiny floor. Lay on your belly with your arms outstretched like a letter Y, Palms flat on the floor with socks on. Squeeze your shoulder blades downwards and the press your hands to floor as you bend your elbows and slide your hands back to your shoulders (imagine trying to pull yourself up onto a ledge except you are face down).


TRICEP DIPS


A simple but effective exercise for the back of your arms. Sit on a step or chair place your hands on the edge of the step right next to you, push your hips away from the step and allow your elbows to bend lowering your body before straightening them to lift you back up.


BICEPS


Grab any weighted objects to imitate dumbbells (from a tin of soup to a couple of bags loaded with heavy items) stand tall with the objects in your hands at your sides. Bend your elbows at the same time to lift the weights as high as you can (stop if you fell your elbows sticking forwards away from you as you will have gone too far).


SHOULDERS


Lateral raises (side of shoulders). Grab a couple of cans, bottles of water or similar. Stand tall arms at your side and then slowly lift your arms to the side keeping them straight until they reach shoulder height.


OVERHEAD PRESS (top of shoulders)


Stand tall hold a can/bottle in each hand with your palms facing forwards elbows bent resting the bottles against the front of your shoulders. Slowly push your arms upwards until they touch.


CRUNCHES


Lay on the floor face up, knees bent and feet flat on floor. Place your fingers on your temples slowly squeeze your abs until the top of your shoulders lift ever so slightly away from the floor and repeat (TIP – Don’t pull on your head or allow your chin to touch your chest).


PLANK


Resting on your knees and elbows brace your core (squeeze your abs together) and try to keep your bottom level with your shoulders for as long as you can (If it is easy lift your knees and try it with straight legs).

Exercises without Equipment
Photo by Dane Wetton on Unsplash


There you have it! A very simple full body workout that can be made harder by holding heavy items or even wearing a rucksack filled with something heavy like books. If you add on a few decent walks or jogs each week you are doing a great job.


Need more of a challenge? This minimal equipment with up your exercise game


Consider investing in kettle bells – a light weight 4-6kg and a medium weight 10-16kg (dependent on your strength) can deliver a full workout.


Still craving the push of resistance? Resistance bands are a great solution that can be carried anywhere in a bag and come with various attachments to help you replicate a full gym workout on a budget.


I have fab videos covering both of these on my Facebook page for those wanting to see more examples, plus I’m offering Video PT Sessions through Zoom as well as free Zoom fitness classes for anyone self isolating.


I hope this helps you feel a little more motivated to try exercising with limited equipment. Feel free to drop me a line if you need more guidance or 1 to 1 training.


Want to find out more, or ready to get started? Get in touch to discuss.

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