Full-body workout without equipment

Are you just starting to become active in sports, are you traveling a lot or do you have very little time in general? Then the following workout routine is just right for you! Only bodyweight exercises in different levels of difficulty and a duration of about 15 minutes per workout, 3 times a week. This allows you to do your training anywhere efficiently and without equipment.
The individual workouts are designed as full body workouts, so you do not neglect any muscle group even if you cannot fit one of these workouts into your weekly schedule!

Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Workout 1 Pause Workout 2 Pause Workout 3 Pause Pause

Workout 1 (Monday):

I like to start my week intensely and I think this workout should definitely be challenging for all fitness levels due to the numerous variations. The number of rounds and repetitions should be seen as a guideline and can of course be varied according to your fitness level or time available.
The goal should be to complete the specified number of rounds with as little/shorts breaks as possible. During the workout you can also switch to a lighter version of the exercise later on, if necessary.

  • 10 Burpees
  • 10 Pushups
  • 10 Squats
  • 10 Shoulder Taps

5-10 Rounds

Burpees-Variations:

  • Pushups followed by a high jump
  • Plank Position (Pushup starting position) followed by a high Jump
  • Plank Position followed by standing up (without jumping)

Pushup-Variations:

  • With one arm (even number of rounds so you work each arm the same number of rounds)
  • Close or wide grip (you can change your grip between rounds)
  • Feet high
  • Regular grip
  • Kneeling Pushups

Squat-Variations:

  • One legged
  • Jumping squats
  • Regular squats

Shoulder-Taps:

Holding the pushup starting position you alternately lead one hand to the opposite shoulder. A repetition is completed when the right hand has touched the left shoulder and vice versa while stabilizing your core the entire time!

Workout 2 (Wednesday):

Focus of this workout shoule be to execute the exercises in a controlled manner. This workout aims for strength endurance and provides a good basis for heavier variations of the exercises. The intensity of the workout can be easily varied by adjusting the number of repetitions.
Even if the numbers seem to be very high in the beginning, you should be aware that the goal here is not to complete the given number of repetitions without a break, but to complete the repetitions in as little time as possible with as few breaks as possible (but as many breaks as necessary).

  • 50-100 Lunges per Leg
  • 50-100 Pushups
  • 50-100 Inverse Rows/Hyperextension
  • 50-100 Pike Presses

Lunge-Variationens:

  • Do the specified number of reps for one leg only and switch afterwards
  • Complete the specified number of reps in blocks (10 right, 10 left, 10 right, ….)
  • Jumping lunges

Pushup-Variations:

  • With one arm (> even number of rounds so you work each arm the same number of rounds)
  • Close or wide grip (you can change your grip between rounds)
  • Feet high
  • Regular grip
  • Kneeling Pushups

Inverse rows:

Grab a table or something similar and place yourself beneath the table on the back. Grab the edge of the table with both hands. While holding tension in your core, pull yourself up with your arms until the chest touches the table and return to the starting position.

  • Lighter version: Bend your feet
  • Heavier version: Feet up (e.g. on a chair)

Hyperextensions (alternatively to inverse rows):

Lie on your stomach, bring your hands to your head and lift your chest off the floor, your lower back remains under tension. Then you return to the starting position in a controlled manner.

  • Lighter version: Arms can be dropped to the side of the chest to aid in the execution of the exercise
  • Heavier variant: Stretch your arms, also lift your feet off the ground

Pike Press:

From the pushup position, walk with both feet closer to your hands so that your body forms a V. Now perform a pushup-like movement and approach the ground with your head, then push yourself with your shoulders back to the starting position. The focus of this exercise should be on your shoulders!

Workout 3 (Friday):

The focus of this workout is to train for a heavier variation of the respective exercise (basically, maximum strenghts). Of course there are no limits to the variations you can do, every piece of equipment available can be used.
The Tabata workout at the end should exhaust your remaining strenght.

  • Pushups-Variations, 3 Sets @ 10 Reps
  • Squat-Variations, 3 Sets @ 10 Reps
  • Inverse Rows with static hold/Hyperextensions with static hold, 3 Sets @ 10 Reps
  • Tabata (20 sec ON, 10 sec OFF):
    • Pushups
    • Squats

Pushup-Variations:

Goal of the first part of this workout is, to train a specific variation of pushups (you want to learn), between sets you should have a little break (approximately 30-60 seconds). Here are some variations you could aim for:

  • Multiple clapping pushups (2-3 times)
  • With one arm
  • Clapping pushups
  • Close or wide grip
  • Feet high
  • Regular grip
  • Kneeling Pushups

Squat-Variations:

You should aim for a heavy variations of the squat as well, here are some examples:

  • Explosive single leg squat (jumping)
  • Single leg squat/li>
  • Supportes single leg squat (e.g. grab a door case)/li>
  • Explosive squat (jumping)/li>
  • Regular squat/li>

Inverse rows with static hold:

Grab a table or something similar and place yourself beneath the table on the back. Grab the edge of the table with both hands. While holding tension in your core, pull yourself up with your arms until the chest touches the table, hold the position for a few seconds and return to the starting position.

  • Lighter version: Bend your feet
  • Heavier version: Feet up (e.g. on a chair)

Hyperextensions (alternatively to inverse rows):

Lie on your stomach, bring your hands to your head and lift your chest off the floor, your lower back remains under tension. Hold this position for a few seconds before you return to the starting position in a controlled manner.

  • Lighter version: Arms can be dropped to the side of the chest to aid in the execution of the exercise
  • Heavier variant: Stretch your arms, also lift your feet off the ground

Tabata:

A Tabata-workout consists of an exercise you do for 20 seconds (preferably without interruption), followed by a break of 10 seconds. This is done for 8 rounds (4 minutes).
In this Tabata, pushups and squats (or a heavier/lighter variation) are performed alternately, so each exercise is performed for 4 rounds.

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