Can you get a good workout with no equipment? Think you have no option but to miss a workout when you can’t get to the gym?
Not having fitness equipment doesn’t need to be an excuse to skip your workout. Want an amazing workout that will have you doubting the need for equipment ever again (or at least until you can make it back to the gym or get some equipment)?
New here? Thanks for stopping by or welcome back. After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.
Follow this full-body workout three times a week or whenever you need an at-home workout with no equipment. Do one full round and repeat two or three times.
Watch this quick video for a visual demonstration of each exercise.
Leg workout with no equipment: Air squats
Air squats can be done with any foot position. Feel free to experiment and change it up – try a wide stance, narrow stance with feet nearly touching or anything in between. Toes can be pointed forward or angled outward.
Lower your body so that your butt is parallel to the floor or slightly lower depending on your range of movement. Return to the starting position. Repeat for 25 reps.
Chest workout with no equipment: Pushups
Modified pushups on knees
Place your hands on the floor about shoulder-width apart with knees and toes on the floor.
Bending your elbow and keeping back flat, lower your body so that your chin either touches or comes close to the floor. Then push your body back up to the starting position.
Regular Pushups on toes
Perform these on your toes instead of knees and toes.
Shoulder workout with no equipment: V-pushups
Start in an upside down V position with hands and feet on the floor and butt in the air. The closer your hands are to your feet the harder it will be. Bend your elbows and lower your head toward the floor. Then extend your arms as you push off the floor back to the starting position. This completes one rep. Work up to 10 reps.
Butt: Glute bridge
Lie face up on the floor. Bend your knees keeping your feet flat on the floor and close to your butt. Rest your arms by your side with your palms on the floor.
Squeeze your butt as you lift your hips off the floor. Your knees, hips and shoulder should create an imaginary straight line. Hold at the top for 5 seconds while squeezing your butt. Slowly lower your butt toward the floor, without touching the floor. Repeat for 20 reps.
Tricep: Lying single-arm pushups
Lie on the floor on your right side, with hips and shoulders stacked. One leg can rest on the floor in front of the other. Place your right hand on your left shoulder and your left hand on the floor close to your chest. Using your left arm press your body off the floor, slowly lower back to the floor. Complete 10 reps and switch sides.
Lower Back: Hyperextensions
Lie on the floor on your stomach. Place your arms on the floor in a goal post position by your head. Knees to toes remain on the floor. Raise your chest and arms off the floor (it’s a very small movement. You’re only lifting up an inch or two) and lower back toward the floor. Do this for 10-15 reps.
Abs: Bicycle crunch
Lie on the floor. Raise your shoulders off the floor and as you crunch bring one knee at a time in toward the opposite elbow. Alternate sides for 15 crunches on each side.
Pin it now. Read it later.
