A lot of people never get started with a fitness program because they either can’t afford lots of fancy home exercise equipment o they don’t have the time or money (or both) to get a gym membership.
But what many of these people don’t realize is that you can get in absolutely incredible condition, build muscle and lose weight by using absolutely no equipment at all! And we aren’t talking about going out and jogging for an hour!
There are hundrds of great bodyweight exercises that don’t require any exercise equipment at all that can be used to reach almost any fitness goal, from improving overall athleticism to six pack abs to improved cardio conditioning.
Just the simple push up can be turned into many, many variations, including:
Regular Push Up
Kneeling Push Up
Clap Push Up
Explosive Push Up
Narrow Push Up
Spiderman Push Up
The simple bodyweight squat exercise has many variations as well, such as:
Regular Bodyweight Squat
Narrow Stance Squat
Wide Stance Squat
Tuck Jump Squat
180 Degree Jump Squat
One Legged Squat
Herschel Walker winner of the Heisman Trophy back in 1982 while playing football at the University of Georgia. He went on to play in the NFL for four different teams including the Dallas Cowboys and Philadelphia Eagles, as well as the Giants and Vikings.
Herschel was big, strong, ripped, fast and quick! Besides being a great football player he was also a mixed martial artist and Tae Kwon Do black belt.
Herschel’s workout program as a professional athlete that needed size, speed and agility, consisted of bodyweight exercises and martial arts training. He would do hundreds of push ups and sit ups daily, among other exercises.
A great way to use zero equipment exercises is to pick a few exercises, a number of repetitions you want to do and then track the time it takes to complete the workout. Over time, try and beat your best workout time.
A very simple example would be to do two hundred bodyweight squats and one hundred push ups for time. Do half the push ups as you do squats. For example if you do thirty squats, then do fifteen push ups before going back to squats.
Try using no equipment workouts and you’ll be pleasantly surprised at the results you can achieve.