No Equipment Full-Body Workout




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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    53 Discussions


    Question 10 months ago on Step 12

    what tyep of deit shoued we use


    Question 10 months ago on Step 1

    how long do you do this for


    Question 1 year ago on Step 12

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


    1 year ago

    i completely agree with that last line!


    2 years ago

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


    2 years ago

    I thank you really

    Laura Marie

    2 years ago

    where are the tricep exercises? Or the quads?


    2 years ago

    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.


    2 years ago

    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


    2 years ago

    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 :)

    1 reply

    Reply 2 years ago

    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.


    2 years ago

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

    Kindly yours, best regards.


    2 years ago

    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. :)


    3 years ago

    Here is my personal routine based on this that I would recommend:

    1) 30 push-ups

    2) 30 crunches/sit-ups

    3) 1 minute wall sit (Back againts the wall and in a sitting position, like you are on an invisible chair)

    4) 10 leg-ups

    5) Drink/Relax 1-2 mins

    6) 60 seconds front plank

    7) 45 seconds side plank (each side)

    8) 20 squats

    9) Drink/Stretch

    The end

    1 reply

    3 years ago

    Good for beginners, but could be even better. There are not enough leg exercises (such as Squats) and not enough Lower Abs (Reverse Crunches). You could also add Burpees, they are a good full body exercise. Like I said good full body exercise for beginners, but for intermediates I would recommend they modify it.


    3 years ago

    No offense, but the guy in the picture doesnt look as big as I was hoping to be. Do I just have to add more reps or are weights the only way i can form a bigger tricep, shoulders, and arms without having a muscle imbalance???

    1 reply

    Reply 3 years ago

    he probably just has not done it for a while, cause after a weeks time of doing this workout i had quite a bit more muscle, but yes he is doing small amounts so i recommend you either doulbe or half double his reps. :P


    3 years ago

    just wanted to point out that triceps are actually 70% of the upper arm, not just the back. Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout. If you're into supplements, creatine is a great post-workout because it helps speed up the healing process (recovery from soreness). One last thing, you don't need to jam every muscle category into a workout each day. All those gym rats and body builders have a set schedule to work each muscle group a different day. Everyone wants quick results, but if you're doing the same routine everyday you're at risk of causing serious and potentially permanent damage to your muscles, or plateauing (muscle memory, no more bulking). this is a great little tutorial for beginners, but make sure you listen to your body.

    1 reply

    Reply 3 years ago on Introduction

    > Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout.

    But don't stretch cold muscles! :)

    Stretching after is good! Google 'rehearsal movement warmup' or 'active warmup' to learn about preparing your muscles for exercise.