This no-equipment strength training workout can be performed anytime, anywhere and is perfect for an at-home workout that targets the entire body. All you need is a wall and a chair, bench or low table.

Text instructions for a no-equipment strength training circuit workout.

Table of Contents

Workout Details

Warm-Up

Complete 2 rounds of the following:

  • 30-seconds jumping jacks
  • 30-seconds butt-kickers in place
  • 30-seconds high plank
  • 10 big arm circles
  • 20 mountain climbers
  • 10 cossack squats
  • 10 burpees

Strength Circuit

Work through the following circuit for a total of 4 rounds. Move quickly between exercises then rest for 2-3 minutes between rounds.

  1. Wall Sit with Calf Raise x 30
  2. High Plank with Knee to Elbow x 12
  3. Reverse Lunge with Hip Lift (see note below) x 15 per leg
  4. Push-Up to Side Plank x 12
  5. Tricep Dips x 15
  6. Tuck Crunch x 20
  7. Superman Lift x 20
  8. Single-Leg Glute Bridge x 10 per side

Notes

  • Click on the links above for exercise examples.
  • For the reverse lunge with hip lift, perform the reverse lunge then stand and lift that same leg out to the side in a controlled manner before stepping back into your next rep.
  • Tricep dips can be performed off a bench, box, coffee table or chair. If you have a dumbbell or kettlebell you can substitute kickbacks, lying tricep extensions or overhead tricep extensions.

Tabata Finisher Option

If you want to add a conditioning finisher to this workout try this quick Tabata. Work for 20 seconds, rest for 10 seconds and repeat for 4 minutes (8 rounds) alternating between:

For example, do 20 seconds of squat jacks, rest for 10 seconds then do 20 seconds of jumping lunges, rest for 10 seconds. Repeat for 4 minutes.

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