No Equipment Home Workouts: strength workouts

1 No Equipment Home Workouts: strength workoutsCONTENTS2x/Week No- Equipment strength Workout (Beginner)..2x/Week No- Equipment strength Workout (Intermediate)..2x/Week No- Equipment strength Workout (Advanced)..4x/Week No- Equipment strength Workout (Beginner)..4x/Week No- Equipment strength Workout (Intermediate)..4x/Week No- Equipment strength Workout (Advanced)..6x/Week No- Equipment strength Workout (Beginner)..6x/Week No- Equipment strength Workout (Intermediate)..6x/Week No- Equipment strength Workout (Advanced)..2345678910 The key to strength training is performing challenging exercises for repetitions and multiple sets. To make an exercise more challenging in the gym, one simply lifts heavier weights. At home, and with little or no Equipment , the exercises themselves must become more guide is designed to help you build or maintain strength without Equipment while away at home.

2 Herein are weekly workouts for those that wish to train 2, 4, or 6 times each week. Each of these programs includes ways to make the exercises harder or easier depending on your fitness levels and addition to this strength program, aerobic exercise is necessary for maintaining good health as well as helping stay fit and de-stress while we re all at home. See the following pages and select the workout that is most appropriate for you. Above all, listen to your body and use your best judgement when approaching an exercise program on your of copyright, all images and videos are linked to the original source online rather than embedded in this guide. Should any of the image/video/descriptions fail, please contact Sam Twito Beginner #1 2 3 4 5 67 89 EXERCISEJ oint Mobility Warm-UpBodyweight Squats Modified Push-UpDoor Frame Row Split Squat Penguin CrunchGlute Bridge PlankBird Dog2x/week; spaced evenly throughout week ( M/Th, T/F, W/Sa).

3 Perform aerobic exercise 2-3x/wk on off on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, Hamstrings Chest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbs, ObliquesGlutes, HamstringsAbsAbs, Lower Back SETS1 3 3 3 3 33 2-32-3 REPS/TIME5-10 min 8-10 reps 8-10 reps 8-10 reps 6-8/leg 15/side10-12 reps 20-45 sec10/side REST N/A 30-45 sec 30-45 sec 30-45 sec 20-30 sec 15-30 sec15-30 sec 15-30 sec15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat low, hold onto counter as a counter or piece of sturdy shoulder blades together, stop if grip starts to straight, hold on for balance if chin slightly, tap hips up all the way. Hold plank on hips and shoulders : intermediate3 #1 2 3 4 5 67 8 9 EXERCISEJ oint Mobility Warm-UpBodyweight SquatsPush-Ups Table Row Backward Lunge Sit-UpSingle Leg DeadliftUp/Down Plank Back Extension2x/week; spaced evenly throughout week ( M/Th, T/F, W/Sa).

4 Perform aerobic exercise 2-3x/wk on off on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, HamstringsChest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbsGlutes, HamstringsAbs, Obliques Lower Back SETS1 4 4 4 3 33 2-3 2-3 REPS/TIME5-10 min 12-15 reps 8-10 reps 8-10 reps 10/leg 15-20 reps8-10/leg 8-10 reps 10-12 reps REST N/A 30 sec 30 sec 30 sec 30 sec 15-30 sec15-30 sec 15-30 sec 15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat chest to ground. Only perform on sturdy table. If not sturdy, use door frame row straight. Alternate each up, don t back straight, hinge at hips and shoulders as you : advanced4 #1 2 3 4 5 67 8 9 EXERCISEJ oint Mobility Warm-UpJump Squats Feet Elevated Push-Ups Table Row Single Leg SquatV-UpSingle Leg Elevated Glute BridgeReverse CrunchesRotating Side Plank2x/week; spaced evenly throughout week ( M/Th, T/F, W/Sa).

5 Perform aerobic exercise 2-3x/wk on off on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, HamstringsChest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbsGlutes, Hamstrings Abs, Obliques Lower Back SETS1 4 4 4 3 33 3 3 REPS/TIME5-10 min 8 reps 8-10 reps 12-15 reps 3-8/leg 8-10 reps8-10/leg 12-15 reps 45-60 sec REST N/A 30 sec 30 sec 30 sec 30 sec 15-30 sec15-30 sec 15-30 sec 15-30 sec NOTESUse video or your own dynamic warm softly. Make each jump count, don t go too chest to ground. Only perform on sturdy table. If not sturdy, use door frame row on for balance as needed. Keep heel hips tucked hips to full extension. Lift with abs, don t swing. Keep core : Beginner #1 2 3 4 5 67 89 EXERCISEJ oint Mobility Warm-UpBodyweight Squats Modified Push-UpDoor Frame Row Split Squat Penguin CrunchGlute Bridge PlankBird Dog4x/week; spaced evenly throughout week ( M/T/Th/F, T/W/F/Sa).

6 Perform aerobic exercise 2-3x/wk on off days. Every 3rd workout, decrease all sets by on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, Hamstrings Chest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbs, ObliquesGlutes, HamstringsAbsAbs, Lower Back SETS1 3 3 3 3 33 2-32-3 REPS/TIME5-10 min 8-10 reps 8-10 reps 8-10 reps 6-8/leg 15/side10-12 reps 20-45 sec10/side REST N/A 30-45 sec 30-45 sec 30-45 sec 20-30 sec 15-30 sec15-30 sec 15-30 sec15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat low, hold onto counter as a counter or piece of sturdy shoulder blades together, stop if grip starts to straight, hold on for balance if chin slightly, tap hips up all the way. Hold plank on hips and shoulders : intermediate6 #1 2 3 4 5 67 8 9 EXERCISEJ oint Mobility Warm-UpBodyweight SquatsPush-Ups Table Row Backward LungeSit-UpSingle Leg DeadliftUp/Down Plank Back Extension4x/week; spaced evenly throughout week ( M/T/Th/F, T/W/F/Sa).

7 Perform aerobic exercise 2-3x/wk on off days. Every 3rd workout, decrease all sets by on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, HamstringsChest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbsGlutes, HamstringsAbs, Obliques Lower Back SETS1 4 4 4 3 33 2-3 2-3 REPS/TIME5-10 min 12-15 reps 8-10 reps 8-10 reps 10/leg 15-20 reps8-10/leg 8-10 reps 10-12 reps REST N/A 30 sec 30 sec 30 sec 30 sec 15-30 sec15-30 sec 15-30 sec 15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat chest to ground. Only perform on sturdy table. If not sturdy, use door frame row straight. Alternate each up, don t back straight, hinge at hips and shoulders as you : advanced7 #1 2 3 4 5 67 8 9 EXERCISEJ oint Mobility Warm-UpJump Squats Feet Elevated Push-Ups Table Row Single Leg SquatV-UpSingle Leg Elevated Glute BridgeReverse CrunchesRotating Side Plank4x/week; spaced evenly throughout week ( M/T/Th/F, T/W/F/Sa).

8 Perform aerobic exercise 2-3x/wk on off days. Every 3rd workout, decrease all sets by on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, HamstringsChest, Triceps, ShouldersBack, Biceps, Grip Quads, Glutes, HamstringsAbsGlutes, Hamstrings Abs, Obliques Lower Back SETS1 4 4 4 3 33 3 3 REPS/TIME5-10 min 8 reps 8-10 reps 12-15 reps 3-8/leg 8-10 reps8-10/leg 12-15 reps 45-60 sec REST N/A 30 sec 30 sec 30 sec 30 sec 15-30 sec15-30 sec 15-30 sec 15-30 sec NOTESUse video or your own dynamic warm softly. Make each jump count, don t go too chest to ground. Only perform on sturdy table. If not sturdy, use door frame row on for balance as needed. Keep heel hips tucked hips to full extension. Lift with abs, don t swing. Keep core : Beginner #A1 B1A1 B1 A2 B2 A3 B3 A4B4A5B5 EXERCISEJ oint Mobility Warm-UpBodyweight Squats Modified Push-UpSplit Squat Door Frame Row Glute Bridge Triceps Dip Penguin CrunchBack ExtensionPlankBird Dog6x/week; spaced evenly throughout week.

9 Perform aerobic exercise 2-3x/wk in addition. Take at least 1 rest day. Every 3rd workout, decrease all sets by 1. Alternate each workout between A and B exercises ( Day 1 do A1, A2, Day 2 do B1, B2, ).Click on the exercise for a video. Rest time is between each set of an WORKEDW hole Body Quads, Glutes, Hamstrings Chest, Triceps, ShouldersQuads, Glutes, HamstringsBack, Biceps, Grip Glutes, HamstringsTriceps, ShouldersAbs, ObliquesLower BackAbsAbs, Lower Back SETS1 3 3 3 3 3 3 32-32-32-3 REPS/TIME5-10 min 8-10 reps 8-10 reps 6-8/leg 8-10 reps 10-12 reps 10-12 reps 15/side10-12 reps20-45 sec10/side REST N/A 30-45 sec 30-45 sec 20-30 sec 30-45 sec 15-30 sec 30-45 sec 15-30 sec15-30 sec15-30 sec15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat low, hold onto counter as a counter or piece of sturdy straight, hold on for balance if shoulder blades together, stop if grip starts to hips up all the way.

10 Go as low as comfortable. Tuck chin slightly, tap as you plank on hips and shoulders : intermediate96x/week; spaced evenly throughout week. Perform aerobic exercise 2-3x/wk in addition. Take at least 1 rest day. Every 3rd workout, decrease all sets by 1. Alternate each workout between A and B exercises ( Day 1 do A1, A2, Day 2 do B1, B2, ).Click on the exercise for a video. Rest time is between each set of an exercise. #A1 B1A1 B1 A2 B2 A3 B3 A4B4A5 B5 EXERCISEJ oint Mobility Warm-UpBodyweight Squats Push-Ups Backward LungeTable Row Single Leg DeadliftTriceps Dip Sit-UpBack ExtensionUp/Down PlankTabletop ExtensionMUSCLES WORKEDW hole Body Quads, Glutes, Hamstrings Chest, Triceps, ShouldersQuads, Glutes, HamstringsBack, Biceps, Grip Glutes, HamstringsTriceps, ShouldersAbs, ObliquesLower BackAbs, Obliques Arms, Lower Back SETS1 4 4 3 4 3 3 332-3 2-3 REPS/TIME5-10 min 8-10 reps 8-10 reps 6-8/leg 8-10 reps 10-12 reps 10-12 reps 15/side10-12 reps20-45 sec 10/side REST N/A 30 sec 30 sec 30 sec 30 sec 15-30 sec 30-45 sec 15-30 sec15-30 sec15-30 sec 15-30 sec NOTESUse video or your own dynamic warm back, heels down, knees open, squat low, hold onto counter as chest to ground.