June 28, 2022


Its all about the Health

The 12 Best No-Equipment Exercises That Will Transform Your Body

2 min read

Have you ever skipped out your exercise because you lack the equipment you usually use? You shouldn’t! You can still continue doing your exercise routines without gym equipment! In this video, you will learn the 12 best exercises without the use of gym equipment.

No dumbbells? No problem!


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🕒 Timestamps:

Intro – 0:00
1. Pushup – 0:39
2. Air swimming – 1:11
3. Superman punch – 1:38
4. Bulgarian split squat – 2:12
5. Bulgarian split squat to decline pushup – 3:01
6. Single leg tricep dip – 4:02
7. Breakdancer – 4:55
8. Glute bridge – 5:26
9. Runners crunch – 6:01
10. Burpee with pushup – 6:45
11. Burpees with mountain climbers – 7:27
12. Curtsy lunge to reverse lunge – 8:15


In a nutshell:

1. Push-Up

Push-ups are one of the most effective bodyweight exercises. Push-ups will target your chest, anterior deltoid muscles, and triceps while working your core.

2. Air Swimming
This type of exercise is excellent for targeting your posterior chain. It will improve your posture, help you prevent back pain, and for you to have balanced strength.

3. Superman Punch

Superman punch hits the weakest areas of your posterior chain. This exercise is the best for your back, shoulders, and butt.

4. Bulgarian Split Squat

This exercise is a major lower-body burner and can be performed with any lifted surface, like a couch, bench, small table, or even an airport chair.

5. Bulgarian Split Squat to Decline Push-Up

This exercise works your legs, butt, chest, back, arms, and core, while hitting all your major muscle groups.

6. Single-Leg Tricep Dip

This exercise dials in on your triceps. By hugging your elbows in toward your body, while using your own body weight, this area is majorly targeted.

7. Breakdancer

This exercise works your upper body, glutes, and entire core.

8. Glute Bridge

This exercise will activate your glutes. Doing this exercise will help you combat the ache you feel on your butt when you sit for too long.

9. Runner’s Crunch

This exercise works your entire core as you sit all the way up, including your obliques, lower back, hip flexor muscles, and rectus abdominis muscle.

10. Burpee With Push-Up

The burpee with push-ups is a full-body exercise that works your core, arms, quads, glutes, and hamstrings.

11. Burpee With Mountain Climbers

This is a full-body exercise that will get your heart rate up, and it can be progressed and regressed in a variety of ways.

12. Curtsy Lunge to Reverse Lunge With Hop

This exercise works your glutes, quads, hamstrings, and inner thighs.


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