You Don't Need a Gym. Seriously.
I know it sounds like a marketing slogan. But I trained at home for 4 months during quarantine and got in better shape than the previous 6 months at the gym. Why? Because at home I trained every day without excuses like "too far to drive" or "no membership."
Bodyweight training isn't a compromise. It's a legitimate tool for building your body. Gymnasts who train primarily with bodyweight look better than 90% of gym-goers.
Basic No-Equipment Program
Workout A: Upper Body
- •Push-ups - 4×max. If too easy, elevate your feet on a chair
- •Close-grip Push-ups - 3×12. Triceps and inner chest
- •Chair Dips - 3×15. More triceps
- •Plank - 3×45-60 seconds. Core is the foundation of everthing
- •Superman - 3×15. Lower back, which everyone forgets
Workout B: Lower Body
- •Bodyweight Squats - 4×20. Without weight, you need more reps
- •Lunges - 3×12 per leg. Add a backpack for extra resistance
- •Bulgarian Split Squats - 3×10 per leg. Back foot on a chair
- •Glute Bridges - 3×20. Single leg if two is too easy
- •Calf Raises - 4×25. Standing on a step for full range
Workout C: Full Body
- •Burpees - 3×10. Everyone hates them but they work
- •Jump Squats - 3×12. Explosive power
- •Clap Push-ups - 3×8. Or regular if too hard
- •Mountain Climbers - 3×30 seconds. Cardio + core
- •Jumping Jacks - 3×20. Finisher
How to Progress Without Weights
- •Increase reps - from 10 to 15, then to 20
- •Slow the tempo - 3 seconds down, pause, 2 seconds up
- •Unilateral variations - one-arm push-ups, pistol squats
- •Add pauses - hold the bottom position for 2-3 seconds
- •Backpack with books - simple way to add resistance
Honest Limitations
Yes, there are things that are hard at home. Back - without a pull-up bar or bands, it's tough to properly work your lats. If possible, get a doorway pull-up bar - best investment for home training.
Also, after a certain level, legs won't get enough stimulus. Bodyweight squats will stop driving growth. But for the first 6-12 months of training, it's more than enough.
Don't wait for perfect conditions. Start with what you have.
