Workouts With No Equipment

No-equipment workouts built around bodyweight squat, push, lunge, bridge, and core patterns with evidence-informed effort targets and progression rules you can run at home.
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Workout 1

6 exercises18 sets

No-Equipment Full Body Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Abdominals

A full-body no-equipment template using controlled reps, near-challenging effort, and progression through leverage, tempo, and range of motion.

  1. 1
    Bodyweight Squat
    anatomy
    anatomy
    1Exercise

    Bodyweight Squat

    Rest 1m 15s

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    When all sets are easier than RIR 3, progress to 3-second lowering or pause squats.

  2. 2
    Kneeling Push Up
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    2Exercise

    Kneeling Push Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Progress to incline then floor push-up when all sets hit top reps at RIR <=2.

  3. 3
    Reverse Lunge
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    3Exercise

    Reverse Lunge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Count reps per leg. Progress with longer stride and controlled 3-second lowering.

  4. 4
    Glute Bridge
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    4Exercise

    Glute Bridge

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Progress by adding a 2-second squeeze at lockout or using single-leg variations.

  5. 5
    Plank Pushup
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    5Exercise

    Plank Pushup

    Rest 1m

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    If trunk rotation is excessive, elevate hands on a bench or box and keep reps strict.

  6. 6
    Dead Bug
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    6Exercise

    Dead Bug

    Rest 45s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Exhale during leg extension and keep low back gently pressed to the floor.