No Equipment Full-Body Workout





Introduction: No Equipment Full-Body Workout

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Are you tired of all those advertisements saying; you have to buy this equipment  or you will never get a full toned body? While some of these machines may work, they are super expensive! But honestly you can get the same results if not better with this quick workout I've put together to tone every muscle (or close to it) to get you feeling your best and looking it too.

Why workout?  Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.

**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick  workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**

Step 1: What You Need:

-Yourself, with a committed, determined mind.

If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.

Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.

Step 2: Push-ups

Yep, just plain old push-ups.

Push-ups are done by lying on your stomach and pushing your core up and down (slowly ).

10 reps

Muscles being worked:

Pectorals (chest)
Deltoids (shoulders)
Triceps (back of arms)

**For best results make sure you go down low enough that your elbows are a complete 90 degrees or lower.**

Step 3: Sit-ups/Crunches

Sit-ups or crunches whichever you prefer, personally i use sit-ups.

Sit-ups are done by lying flat on your back, bend your knees 45 degrees (there should be a foot long space between your heels and butt) and lifting your shoulders up to your knees.

Muscles being worked;
Abdomen (Stomach and Core)
Cervical (Neck)    

**For best results do not grad on to your thighs or "pump" with your arms to get up.**

25 reps

Step 4: Front Plank

Its harder than you think.

Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).

Muscles being worked:
Abdomen (stomach and core)
Erector Spinae  (lower back)

45 Seconds

Step 5: Rest


1 minute 

Step 6: Leg-ups

They're a killer.

Leg-ups are done by flat on your back, arms out to your side. Lift your legs up (like the picture) and down again slowly. Repeat.

Muscles being worked:
Abdomen (stomach and core)
Quadriceps (legs)

7 reps

Step 7: Side Planks

Same idea.

Side planks are the same idea as the front plank except on your side, obviously.

Muscles being worked on:
Abdomen (stomach, core, and neck)
Internal and External Obliques (sides of stomach or core)

30 seconds each side

Step 8: Push-ups

Another one.

25 reps

Step 9: Sit-ups

Some more.

35 reps

Step 10: Front Plank

Last one! almost done!

60 seconds

Step 11: Leg-ups

Okay so I lied but i promise, this is the end.

5 reps

Step 12: Drink. Drink. Drink. Stretch.

Always drink lots of water try at least to drink 8 glasses a day, yes this can be hard but the closer you can get to it the better your workout will be.

**I cannot stress enough how important it is to stretch after your workout. Not before but after**

And remember, when you skip your workout or cheat it, your only cheating on yourself.



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    How to know weather the exercise we are doing us correct or not?


    i completely agree with that last line!

    so I know a lot about workouts. just by using Unflexal guide :)

    I thank you really

    where are the tricep exercises? Or the quads?

    Very good post dude. Especially Water , you put it up over all supplements. Great Motivation for Newvies as well as professionals who keep skipping on water


    Aman Sekhon.

    Hey thanks, I do all this at home and I got rowing machine which I bought yesterday and found the reviews from this website

    <a href="">Rowing machine</a>

    Does it really helps for body workouts??? I don't know really confused

    Here is my workout plan (im a newbie)

    1. 20 pushups
    2. 10-15 crunches
    3.20 leg raises
    4. 20 squats
    5. Rest
    6. Repeat all the steps(done this much in the first week.3days)

    7.then added pull ups
    8. Next week added front and side planks,some bicep workouts (i forgot what they are called) and dumbles

    Are these enough for building muscles? I have been through this workout for like 2 weeks (3 days each). If this is a proper way,how long might it take to see the result? If its the wrong way,any mods?

    And yeah thanks to this The Bike Guy cuz mine is just modded version with more intensity. Thanks if anyone helps :)

    Doing these workouts can give you mobility and balace(body control).And it also gives you muscles and can get your body ripped.You'll start getting results after 3 months. Furthermore, if you want a faster result and get a massive and ripped body, then I suggest you to start going to the gym but I prefer doing both, Calithenestic and Gym.

    Hey Bike Guy, great routine, all solo too. Many thanks for the inspiration.

    Kindly yours, best regards.

    Just Youtube 'barbrothersdc' its all about working out without hitting the gym. I stopped using gym equipment barbell, dumbell and stuff over an year ago, and started calisthenics, I must say it shows results in few weeks but you need a healthy diet plan before starting body-weight training, otherwise you won't see any progress. Stay healthy people..

    P.S. try this for abs (for intermediate level);

    15 crunches or sit-ups

    15 in and outs

    30 second scissor kicks

    30 second front plank

    15 leg raises (on a bar)

    10-15 90 degree leg raises (on a bar)

    This is my basic workout routine for abdomen. Hope it helps. :)