No equipment

No Equipment Full Body Workout

Bodyweight training has one genuine limitation — you cannot add weight to the bar, because there is no bar — and roughly a hundred imagined ones. For everything up to a solid intermediate level, the floor and your own mass are enough to build real muscle, provided you keep making the movements harder rather than just doing more of them.

The session · 6 exercises
  1. 1

    Push-Up

    3 × 10–20

    Chest · also Triceps, Core, Shoulders

    • Hands slightly wider than the shoulders, body in one straight line from head to heel.
    • Brace the core and squeeze the glutes so the hips do not sag.
    • Lower until the chest is a fist off the floor, elbows at about 45°.
    • Press back up and push the floor away, spreading the shoulder blades at the top.
  2. 2

    Bodyweight Squat

    3 × 15–25

    Quads · also Glutes

    • Feet shoulder-width, arms out in front for balance.
    • Sit down and back until the thighs pass parallel.
    • Stand tall and squeeze the glutes at the top.
  3. 3

    Table Row

    3 × 8–15

    Back · also Lats, Biceps, Core

    • Lie under a sturdy table and grip the edge with both hands.
    • Keep the body in one straight line from head to heel.
    • Pull the chest up to the table edge, then lower under control.
    • Test the table with your weight before you trust it.
  4. 4

    Heel-to-Toe Walk

    3 × 10–15 steps

    Core · also Calves, Glutes

    • Walk a straight line along a hallway, placing each heel directly against the opposite toe.
    • Keep one hand near the wall and your eyes forward, not on your feet.
    • Move slowly — rushing hides exactly the wobble you are trying to train.
    • Turn around carefully at the end. Most real falls happen while turning.
  5. 5

    Side Step

    3 × 10–15 each way

    Glutes · also Quads, Core

    • Stand tall and take a controlled step directly sideways, then bring the other foot to meet it.
    • Keep your toes pointing forward and your hips level throughout.
    • Travel one way across the room, then come back the other.
    • Sideways balance is what fails when somebody trips on a kerb, and almost nobody trains it.
  6. 6

    Incline Push-Up

    3 × 12–20

    Chest · also Triceps, Core

    • Hands on a bench, step or worktop — the higher the surface, the easier it is.
    • Keep the body in one line and lower the chest to the edge.
    • Press away without letting the hips drop. Lower the surface as you get stronger.

Getting the most out of it

Progress by changing leverage, not by adding reps forever. Elevate your feet on a push-up, move to one leg on a squat, slow the lowering to five seconds. A set of eight hard reps builds more than a set of forty easy ones, and it takes a quarter of the time.

Keep track of it

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.