Full Body Workout No Equipment
In the ideal situation, getting a workout done in a fully equipped gym is great, its purpose built and very effective. Without having access to a gym, you can still get in a great full body workout. Working out at home or in a hotel room can be very effective but you need to get creative. today we are exploring how we can get a full body workout (no equipment) at home.
Of course training with weights or against a resistance is will enable you build muscle and get stronger much faster. However, full body workouts with minimal equipment are a great addition to your workout routine. I believe that there is more longevity in a diverse training plan than one that is more rigid with less variety. People that have a well rounded training plan are less likely to get bored and give up, which is not what we want.
Training at home, in a hotel room or in your garden takes real discipline. We generally associate being at home with relaxing and having fun. This can make it harder to find the motivation for a workout. So it’s really important that you dedicate a specific time for your training session. Being at home makes it so much easier to push your workout later and later into the day because you’re already at the “gym.”
Now you might be thinking What’s the point of body weight workouts, I may as well not workout until I have weights. But if you’re a beginner you can make some great gains initially from no equipment workouts. If you’re a more experienced trainee, body weight training can help you maintain and improve your physique also.
Going from training with weights at a full equip gym, to then working out with minimal equipment, you might be worried about losing muscle. But with the right training intensity and frequency you’ll be absolutely fine as long as your workouts are challenging enough. Don’t worry too much about muscle loss, with muscle memory you will gain back your muscle quicker than it took you to build it initially.
One of the many benefits to body weight training without much equipment is that you’ll move more in your workout. You’ll probably spend more time on your feet and standing up rather than being sat on machines your whole workout. If you spend the majority of your day being sat down, when your exercise try to incorporate more standing and overall movement in your sessions.
Everything in a gym has its place. If you have an injury, or are recovering from an injury, then fixed machine weights can be a great accessory to your program and recovery. Using fixed machine weights are a great addition to any program as they add variety. But it’s important where possible to utilize barbell, dumbbell and body weight exercises.
As for nutrition, you should structure your diet around your goals, activity level, body type and training experience.
How to train without equipment or minimal amounts of equipment
When training with minimal amounts or equipment or no equipment at all, it goes without saying that technique is very important. But to get the most out of home workouts you need to get creative with how you make an exercise more intense. You can do this with drop sets, training to failure and pre exhaust techniques but to name a few.
In this full workout we will be finding creative ways to make working out with minimal equipment challenging but fun.
What you need to make this session more intense is a backpack loaded with book or anything you can find to add weights. You can also use resistance bands but we will leave that for another post.
Before you attempt this workout please make sure you warm up
EXERCISE SETS/REPS REST (In seconds)
A1 1.4 SPLIT SQUATS 3×12-15 10
A2 FORWARD AND BACK LUNGES 3×12-15 10
A3 SINGLE LEG HIP EXT x8-10 75
B1 SA SHO PRESS 3×12-15 10
B1 DECLINE PUSH UP 3×12-15 10
B3 BENCH DIPS 3×12-15 60
Conditioning MAX REP 45 ON 15 OFF x 4 (15 minute workout)
Exercise Reps/Sets Rest
C1 THRUSTERS AMRAP 15
C2 PLYO LUNGES AMRAP 15
C3 PRESS UP AMRAP 15
C4 SIDE TRAVELLING APE AMRAP 15
I hope you’ve found this article educational and have gained in insight to how you can have a great workout without any equipment. If you would like any more information on how we can help structure your workout plan, or you have any other questions, please get in touch.