Looking for equipment-free strength training ? We hear a lot that to build muscle, you have to lift heavy. Yet, while weightlifting is beneficial for many reasons, it is not necessary to build strength and sculpt your body. For many people, bodyweight training is enough!
Whether you're working out at home or just want to take a break from the weights, we've put together a list of 10 no-equipment bodybuilding exercises, that don't require nothing but you!
To see real results, practice your routine two to three times a week. This mix of cardio, plyometrics and bodyweight exercises will have you working as hard as you would at the gym !
Top 10 bodybuilding exercises without equipment
Rotary jumping jacks
The rotating jacks are a great way to start a workout. They will increase your heart rate and warm up your muscles. To perform this weight training exercise without equipment, start in a wide position with flexible knees.
Your arms should be stretched out to the sides to be parallel to the ground. Keeping your arms straight and your head and neck stationary, pivot forward at the hips and rotate your torso so your right hand touches the floor.
Return to the starting position and jump up to bring your feet together. Jump your feet apart again and rotate with your left hand. Perform 12-15 reps for 3 sets.
In parallel, do not hesitate to read: 5 ideas for bodybuilding training circuits for all levels
Plank with thigh taps
Planks are a core exercise that provides full-body benefits. The addition of thigh taps targets your abdominals even more, for a weight training exercise without complete equipment.
Adopt a high plank position on your hands. Make sure your pelvis is down and your lower back is not sagging. Your neck and spine should be neutral.
Lift your right hand off the ground and bring it to your left thigh, tapping it with your fingers. Go back to a plank. Repeat the same movement with your left hand. Complete 3 sets of 20 total reps.
For as much information as possible: Ab wheel best abs accessory? Our opinion
Mountain climbers
No need for weights when you can do a few sets of mountain climbers! The simple act of supporting your own body weight, combined with the movement of your knees, will set your muscles and lungs on fire. To do this weightless exercise, assume a high plank position with your arms extended.
Engage your abs and keep your spine and neck neutral. Bring your right knee towards your chest. Extend it and immediately bring your left knee in toward your chest. Repeat for 30 seconds, going as fast as you can while maintaining good form. Complete 3 sets in total.
Jumping Squats
Plyometrics is a type of strength exercise without equipment that requires your muscles to exert a lot of force in a short time: it is called ' explosiveness.
Jump squats are a great example.You'll get what you pay for with just a few sets of this move. Beware: they're high impact, so if your joints are sensitive, proceed with caution.
Lower into a squat position with your arms bent and hands clasped in front of you. Explode jumping, pushing and landing on the balls of your feet. When you reach the floor again, squat down and repeat. Complete 3 sets of 10-12 reps.
To get as much advice as possible: How to refine your thighs in 1 week and 7 sessions?
Burpees
Another type of high-impact plyometric exercise, burpees are a full-body movement that burns calories quickly. To perform this no-equipment strength exercise, start by standing straight with your feet shoulder-width apart and your arms straight at your sides.
Squat down, moving your hands in front of you. As soon as they hit the floor, extend your legs back to find yourself in a high plank position. Immediately after reaching the high plank position, jump your feet up to your palms, hinging at the waist. Bring your feet as close to your hands as possible.
Stand up and immediately do a jump squat. After landing, extend your legs again continuing with steps 3-4. Start with 15 reps.
Also, don't hesitate to read: Doing cardio training at home: how to be effective?
Pull-ups
A standard traction is difficult to achieve, even for sports enthusiasts. But it's a no-equipment weight training exercise that's well worth it in terms of effectiveness.
You can use a pull band to get help and enjoy the benefits of this move, even as a beginner. Stand under a pull-up bar and grab it with your hands, slightly shoulder-width apart.
Raise your feet off the floor and hold onto your arms, then pull yourself up by bending your arms and drawing your elbows towards the floor.
An article about it: 5 steps to know how to do pull-ups
Pulse Squats
Holding a squatting position and making small pulses in the lower phase of the movement increases the time under tension and the amount of work what your muscle does during a workout.
You're going to feel the muscle burn with this no-equipment strength workout! Get into a squatting position with your hands clasped in front of you. Raise yourself slightly, pushing your heels, then lower back down. Repeat for 30 seconds. Complete 3 sets.
Floating Kicks
While primarily targeting your abs, floating kicks also focus on hip mobility. 3 sets of this weight training exercise without equipment will make you feel the muscular work done. Lie on your back on a mat with your legs extended in the air so that your body forms a 90 degree angle.
Slowly lower your right leg toward the floor as far as you can while maintaining contact between your lower back and the floor. Lower your right leg to start, then lower your left leg the same way. Perform a total of 20 reps for 3 sets.
In parallel, don't hesitate to read: How to build your glutes with rubber bands at home?
Pumps
Fundamental yet challenging, push-ups require upper body strength and core and lower body stabilization Easily modified (kneeling or exercising on an elevated surface such as a bench), it is a weight training exercise without equipment more than renowned for its effectiveness.
Start in a plank position with your pelvis tucked in, neck neutral, and palms directly under your shoulders. Make sure your shoulders are also facing back and down. As you strengthen your core and keep your back flat, begin to lower your body by bending your elbows while keeping them tucked into your body.
Lower until your chest touches the ground. Immediately extend your elbows and push your body back to the starting position. Repeat for as many reps as possible for 3 sets.
For as much information as possible: T-pushups: all about this combined exercise
Lunges
Any equipment-free strength exercise that works your glutes, quads, and hamstrings (the largest muscles in your body) is good for building lower body strength. Slots are perfect for this. Take a big step forward with your left foot to form a staggered stance.
Distribute your weight evenly between both feet. Bend your knees and lower your body until your left knee forms a 90 degree angle. Push and repeat for 12 reps. Switch legs and do the same.
In order to benefit from the maximum result: How to build muscle at home with resistance bands?
How do you take your bodybuilding exercises without equipment to the next level?
weight training without equipment is enough to strengthen your muscles and lose body fat. But if you train like this for months, you may stagnate: your body weightcan only give you a definite and fixed resistance.
If you want gain muscle mass a little faster and above all challenge your muscles again, then you can turn to weight training accessories that are perfectly suited for this: the weighted vest and the resistance bands. The weighted vest allows you to increase the weight lifted during your bodyweight exercises, adding up to 50 kg!
This is particularly useful for progressing with push-ups, pull-ups or squats. The resistance bands, on the other hand, allow a greater range of movement. They can add up to 75 kg of resistance for exercises like burpees, lunges or jump squats.
In summary: Bodybuilding exercises without equipment
Whether you don't want to pay for a gym membership or just want to optimize your bodyweight physical performance, weight training without equipment allow you to improve both strength and endurance!
You only have to integrate 5 to 6 of the exercises presented in this article, combining them in a varied way for 2 to 3 workouts per week.And for those who would like to progress even further, do not hesitate to turn to accessories such as the weighted vest and the resistance bands to intensify resistance exercises without equipment!
