A complete workout for strength training without equipment! This body weight strength training workout builds upper body and lower body strength that you can do anywhere, with modification suggestions too! It’s the perfect way to tone your entire body with the use of your own body weight.
I still remember the days living in tiny spaces. My college dorm room, my first studio without roommates, the ‘newlywed’ apartment that seemed like a palace at the time. And now, adulting and parenting in an actual home, but yet still feeling the tiny living room space continually gets inundated with toy messes.
Working out doesn’t have to mean going to the gym, buying a variety of equipment, or having a large space to do it. Sometimes the simplest exercises using your own body as your equipment can be the most effective, and easy way to fit in some weight training to your weekly routine.
Try these body weight strength training workout circuits at the park with your kids, in your basement before work, or traveling. No equipment, no problem! Simply follow the instructions below and take a short 3o second break before moving on to the next exercise. Once you are finished, repeat the entire sequence 4 times throughout.
Body Weight Strength Training Workout
Pushup to Side Plank
Start in a straight-arm plank, wrists directly under your shoulders. Bend your arms to execute a pushup, lowering your chest to the ground and keeping your neck neutral. As you extend your arms back up, lift your left arm off the ground and shift your body to the left, opening up your chest and raising your left arm overhead, feet staggered one in front of the other. Lower your arm back down to the straight arm plank and execute the pushup once again, then lift the right arm overhead to a right side plank. Do 8-12 repetitions. Modification option: drop your knees and bring your heels in towards your seat and stay in that position during the entire sequence.
Start with in a plank position with your hands directly under your shoulders, then walk your feet in towards your upper body, seat high to execute a pike position as you lift your heels (as pictured). Bend your elbows to execute a pike pushup, drawing your head closer to the ground and keeping your lower body stationary and putting all the work to lower and lift your upper body in your arms. Do 8-12 repetitions. Modification option: lower your heels to stay flat-footed and bend your elbows slightly to bring your head closer to the ground. Do not executing a full pushup – just 12 ‘mini’ pushups.
Start in the straight arm plank position but this time drop your knees and bring your heels in towards your seat. Bend your arms as you lower your body towards the ground, elbows grazing the sides of your ribcage. Do 8-12 repetitions. Modification option: bend your elbows slightly to come down, not executing a full tricep pushup, but more of a mini pushup.
Stand with your feet slightly wider than shoulder-width apart. Bend your knees and push your booty back, executing a squat and making sure your knees aren’t pushed forward past your toes. Lift your arms overhead as you squat, then straighten your knees and drop your arms to your sides. Do 12-15 repetitions. Modification option: place your right foot back behind your body to execute a backwards lunge as you lift your arms overhead with the bend, then at your sides when you extend our legs. Do this alternating legs.
Chair Pose Pulse
Stand with your feet and knees close together. Bend your legs and push your booty back as you lift your arms overhead. Sit in this chair pose for 1-2 seconds, then slightly lift your body up, executing a ‘pulse’ upwards, all while still keeping a bend in your knees and arms overhead. Continue those pulses for 12-15 repetitions. Modification option: hold the chair pose for 15 seconds and omit the pulse.
Figure Four Squat
Start with your feet hip distance apart and hands in front of your chest in a prayer position. Cross your right ankle over the top of your left knee. Next, bend your left leg and squat as low as you can possibly go while keeping your balance. Extend your leg and complete 12-15 repetitions, then switch legs for 12-15 more repetitions. Modification option: squat with both feet planted on the ground or simply hold the figure four squat for 15 seconds.
Start with your feet planted on the floor, body facing upwards, and hands directly under your shoulders, while your seat is hovering off the ground. Bend your elbows, making sure they are pointed to the back as you lower your body closer to the ground – executing a tricep dip. Do 8-12 repetitions. Modification option: bend your elbows and hover in that position for 12 seconds.
One Arm Side Pushup
Lie on your right side, knees bent at a 90 degree angle. Extend your left arm across your body and cross your right arm in front of your chest. Bend your left arm, then straighten, using that arm to bring your body down and back up, without the use of your lower body or core to lift. Do 8-12 repetitions each side. Modification option: bend your arm slightly and hover for 12 seconds or place both palms on the ground and execute a side pushup using the strength of both arms.
There you have it! A complete body weight strength training workout using the power of your own body. Customizable by adding or subtracting reps and/or modifying. The perfect way to workout without the use of equipment.
Love body weight workouts? You have to try a few of these: One Simple Move for Insanely Toned Legs, 8 Ways to Modify Pushups, 10 Minute Express Barre Workout, Plank Love Workout, or this Buns and Guns Interval.