No Equipment Workouts

Stand with feet together, arms at sides. Jump while spreading legs shoulder-width apart and raising arms overhead. Return to starting position.

Stand with feet shoulder-width apart. Lower body by bending knees and pushing hips back. Return to standing position.

Start in plank position. Lower chest to floor, then push back up. Modify on knees if needed.

Start in plank position. Alternate bringing knees toward chest in a running motion.

Extend arms to sides. Make small circles forward for 15 seconds, then backward for 15 seconds.

Stand tall, rotate arms forward then backward in controlled circles.

Hands on hips, circle hips slowly clockwise then counterclockwise.

Feet shoulder-width, hinge at hips, drop down keeping chest up.

Hands on wall or bench, body straight, lower chest then press up.

Lie supine, knees bent, drive hips upward, squeeze glutes.

Raise heels off ground, pause at top, then lower with control.

Hands under shoulders, body straight, lower then push up.

Step forward, bend knees to 90°, push off forward leg.

Hands together under chest in diamond, lower and press.

Lower single-leg to box or bench, push back up.

Support body from hands/heels, hold straight line.

Lie prone, raise arms and legs together, squeeze glutes and back.

Keep feet shoulder-width apart, chest up, and lower until thighs are parallel to the floor.

Place hands on elevated surface, lower chest toward it, and push back up.

Lie on back, knees bent, and lift hips by squeezing glutes.

Raise arms and legs off the floor simultaneously, hold briefly, then lower.

Maintain straight alignment from shoulders to ankles, engaging core.

Walk hands out to plank, hold briefly, then walk back to standing.

Step back, then drive front knee up powerfully at top.

Crawl forward and backward keeping knees close to the ground.

From side plank, reach top arm under body and rotate back up.

Jump forward explosively, land softly, and reset.

Lower hips until thighs are parallel, keeping chest tall.

Place hands on bed edge, lower chest, and press back up.

Drive elbow to same-side knee, engaging obliques.

Alternate driving knees to chest in a plank position.

Hold forearm plank keeping hips and shoulders aligned.