Bodyweight Workout: Build Strength Anywhere, No Equipment Needed

Forget the gym membership. All you need is a little enthusiasm to get fit.

 

You don't need to join a gym to build up strength and work out. This line-up of exercises is a real test of muscle endurance and can be done anywhere, with zero equipment. The beauty of this session is that it's mentally and physically challenging. If you always do the same type of workout, you know you can do it easily and you're just not pushing yourself. When you first look over this workout it may seem insurmountable, but approach it with fresh intensity and you will surprise yourself by getting through it. It's tough but satisfying; it gets results; it can be done from home and is one you may want to whip out every month or so to assess your progress.

The workout

Step 1: 1km run or walk

Step 2:

• Push-ups
• Sit-ups
• Squats
• Skips

Step 3: 1km run or walk

The rules

• You must start and finish with the 1km run or walk, or a 3km cycle.
• The four exercises can be done in any order and can be made up of any number of sets and reps you choose. Complete all reps before the last run or walk. You may do 30 squats, followed by 15 push-ups, 25 sit-ups and 75 skips. Keep track of your reps by writing them down.
• Reps must be full range of motion. Squats, push-ups and sit-ups must be all the way down and all the way up.

1. Push-ups

Men should be on toes and women on knees. Keep your body straight and your gaze in front of your fingers. Lower your chest to a spot between your thumbs. Your chest should almost touch the ground.

2. Squats

Hold your arms out in front of you at shoulder height. Keep your heels on the ground, your torso staight and your gaze forward. Make sure your knees don't collapse in or fall out as you rise and lower.

3. Sit-ups

Control the down phase by using your abs contraction to gently bring your lower and mid-back to the ground, keeping your head and shoulders raised. Squeeze your abs and rise until your torso is just short of upright.

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Find out more about Damien Kelly.