Zero equipment fitness program
Something I see often, in Facebook groups and other forums, are people asking how to “get started” on their fitness journey with no gym or equipment access. Well, here ya go… a simple program to get you started. Most of these bodyweight movements can be modified to fit your fitness level. To make it easier, I will list all modifications at the end of this guide.
Day 1 - full body
air squats - 3-5 sets
inverted table rows - 3-5 sets (These can also be performed with a strong stick between two chairs.)
push-ups - 3-5 sets
Planks - 3 sets for time
1/2 mile - 1 mile walk
Day 2 - cardio
30-45 minutes of fast paced walking
Day 3 - rest day
Day 4 - full body circuit
Perform each exercise back-to-back with little to no rest until each round is completed. Perform 3-5 rounds.
air squats - 6-10 reps
push-ups - 6-10 reps
inverted rows - 6-10 reps
bodyweight lunges - 6-10 reps each leg, alternating legs each rep
Day 5 - cardio
15-20 minutes of run/walk intervals. How you divide the time is up to you.
Day 6 - rest
Day 7 - rest
Exercise modifications - easier
- air squats can be performed as box squats. Basically, you’ll use a chair for depth instead of free squatting.
- push-ups can be done as wall push-ups.
- instead of inverted rows, W Superman can be done.
- bodyweight lunges can be performed while holding on to something for stability. Either against the wall or while using a broomstick.
Exercise modifications - harder
- air squats can be performed with pulse reps or as squat jumps.
- push-ups can be performed as feet elevated push-ups.
- inverted rows can be performed with your feet elevated.
- bodyweight lunges can be performed with pulse reps.
Rep number disclaimer: The number of reps performed will vary wildly from person to person and from exercise to exercise. If the reps listed are not achievable for you yet, IT’S OK… you’ll get there. Just do what you can and aim to increase each session.
Keep in mind progression can be better form, more reps, more sets, more time, etc. Just make sure you aren’t pushing too much too quickly. In other words, don’t go crazy. Slow, consistent progression is far more sustainable than pushing as hard as you can from jump street. Remember, this is YOUR journey. Do not compare your abilities or progress to anyone else.