FULL BODY NO EQUIPMENT WORKOUT YOU CAN DO ANYWHERE

| September 8, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Finding time to hit the gym or invest in expensive workout equipment can be a challenge. However, the lack of equipment should never be an excuse to neglect your fitness goals. With a little creativity and determination, you can achieve a full-body workout without any equipment, anytime, and anywhere.

In this article, we will explore a no-equipment workout routine that will help you stay fit, build strength, and boost your overall well-being, no matter where you are.

Burpees

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower yourself into a squatting position with your hands resting on the floor in front of you.
  • Push your legs back to the push-up position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to the squatting position.
  • Jump and raise both hands above your head.

Push-ups

  • Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs as much as possible and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
  • Pause and return to the starting position.

Squats

  • Stand with your feet slightly more than shoulder width apart and your chest up.
  • Extend the hands in front to help maintain balance.
  • She starts by sitting down and then getting up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower the body down, so that the thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.

Mountain climber

  • For this exercise, you have to get into a high plank position.
  • Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.

Plank

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.

Side plank

  • First of all, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
  • Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.

Glute bridge

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position and then slowly lower your body to the ground.