Pretty catchy title, ey ?
That’s what I thought.
While I was traveling I saw myself faced with situations in which I didn’t have access to any sort of gym, not even a bar to do Pull-Ups with, hell, not even a damn park bench to do Tricep-Dips on because every single bench in the park was used by loved up couples and other people who don’t work out because they actually do have a social life and other things do to then lifting (what a bunch of losers).
So here’s a workout that you can perform anytime, anywhere, with absolutely no equipment needed – just as promised.
The workout consists of three different circuits with three different exercises in each circuit. The exercises in each circuit are to be performed directly one after another with no rest in between. That way the heart-rate stays elevated over an extended period of time and more calories are burned as a result.
Circuit 1: Upper Body (Chest, Shoulders and Triceps) – To be performed 5 times, 60 secs rest
- Dand x 5
- Diamond Push-Up x 5
- Push-Up x amrap (as many repetitions as possible)
Circuit 2: Lower Body (Quads, Glutes, Hamstrings and Calves) – To be performed 5 times, 30 secs rest
- Single Leg Box Squat x 10
- Single Leg Romanian Deadlift x 10
- Single Leg Calf-Raise x 15
Circuit 3: Core (Abs And Lower Back) – To be performed 5 times, 30 secs rest
- Oblique Crunch x 10
- Crunch x 20
- Plank for 60 secs
And there you go, here’s your first full body, zero equipment, bodyweight only workout!
It burns a ton of calories, engages all major muscle groups and keeps you occupied for at least an hour to an hour and a half. Feel free to add extra repetitions or sets to make the workout more challenging as you progress and don’t feel intimidated if you can’t perform as many repetitions as suggested in the routine. Just give it your best shot and you’ll be fine!
Give it a try and let me know what you think in the comments!
In my next post I will explain the science behind this workout and the way it’s designed so you understand how a good routine should be structured. This will make it easier for you to switch up certain exercises in a more sensible way or even create your own routine.
Furthermore I will provide tutorials on some of the more advanced exercises in this routine and give you guys other variations to switch it up a bit to keep your workouts interesting and fun.
Thanks for your time!