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Equipment-Free Exercises You Can Do Anywhere
Written by
Erik Taylor
If you are traveling, short on time, or have a tight budget, these exercises can be done anywhere without equipment.
Diamond Push-Ups
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Place your hands in a diamond shape with your index fingers and thumbs touching—your hands need to be under your shoulders. Get into a push-up position. While keeping your body in a straight line, bend your elbows out to the sides and lower your chest towards the floor. Return to the starting position and repeat the exercise.
Air Squats
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Start out with your feet shoulder-width apart and turn your feet slightly out. As you descend, push your butt back and keep your knees out. To execute a full-range squat, make sure the hip crease goes below the kneecap. When you return to the starting position, make sure to keep your knees out.
Backward Lunge
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Stand tall with your feet together and facing forward. Take a step backwards with your right foot into a lunge. Pause for a second and return to the starting position. Switch legs and repeat the movement.
Bird Dog
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Start by getting on all fours with your hands right below your shoulders and knees right under your hips. Tighten up your torso and straighten your right arm and left leg at the same time. Return to the starting position and switch your hand and leg.
Mountain Climbers
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Get into a push-up position. Drive your left knee forward towards the left elbow and return to the starting position. Switch legs and perform the movement with your right leg.
Superman
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Lie on your stomach and extend your arms straight out in front of you. Lift your legs, arms and chest off the floor. Hold for 10 to 20 seconds and then slowly return to the starting position.
Two-Point Plank
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Start in the plank position on your forearms. Squeeze your abs and glutes and make sure that you aren't lifting your shoulders toward your ears. Extend your left arm out in front of you. Now bring your right foot off the floor and hold this position. Switch sides when ready.
Spiderman Plank
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Start in the standard plank position on your forearms. Make sure you feel stable and that your abs are pulled in tight before you start moving. Drive your right knee towards your right elbow, pause and return to the starting position. Switch to your left knee and repeat.
Suggested Workout No. 1
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- Complete a 10-minute warm-up.
- Bird Dog: Complete 3 sets for 20 seconds with short rest between sets.
- Air Squats: Complete 4 sets of 15 reps; super set (go right into) with Mountain Climbers for 4 sets of 30 seconds with 30 to 60 second rest, then repeat.
- Backward Lunge: Complete 4 sets of 12 reps (6 reps on each leg); super set with Diamond Push-ups for 4 sets of 4 to 8 reps with 45 to 60 seconds rest, then repeat.
- Superman: Complete 3 sets for 20- to 30-second hold. Rest for 15 to 30 seconds and repeat.
- Complete a 5-minute cooldown.
Suggested Workout No. 2
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- Complete a 10-minute warm-up.
- Two-Point Plank: Complete 4 sets; hold for 15 to 30 seconds.
- Diamond Push-ups: Complete 5 sets of 4 to 8 reps; super set with Backward Lunge for 5 sets of 12 to 16 reps with a 1-minute rest, then repeat.
- Mountain Climbers: Complete 4 sets of 20 to 30 seconds; super set with Air Squats for 4 sets of 15 to 20 reps with 45 seconds of rest, then repeat.
- Spiderman Plank: Complete 3 to 4 sets of 15 to 30 seconds; rest and repeat.
- Complete a 5-minute cooldown.