In this blog we will discuss full body workout without any equipment plan that you can do anywhere plan.1) lower body. 2) upper body. 3) core exercises.

The Ultimate Guide to Full body Workout Without Any Equipment

In today’s fast-paced world, finding time for the gym or investing in fancy equipment isn’t always feasible. However, this does not mean you have to give up on your fitness goals.  With a bit of creativity and determination, you can achieve a full-body workout right in the comfort of your own home, with no equipment required. In this blog post, we’ll walk you through a simple yet effective routine that targets all major muscle groups, helping you build strength, endurance, and flexibility without spending a dime . So, lace up your imaginary workout shoes, grab a bottle of water, and let’s get started for workout without any equipment.

Why Full Body workout no equipment?

Before we dive in, let’s address the elephant in the room. Why would you opt for a workout-no-equipment full-body routine? Well, there are several reasons:

Convenience: You can do these exercises anywhere, anytime. There is no need to drive to the gym or worry about gym hours.

Cost-effective: There is no need to invest in expensive equipment or gym memberships.

Versatile: There’s a wide range of exercises that target different muscle groups, so you can mix and match to meet your fitness goals.

Now that we’ve established the benefits, let’s jump into the actual exercises.

Warm-Up:

Before diving into the workout, it’s crucial to warm up your muscles and prepare your body for exercise. Spend 5–10 minutes engaging in light cardio activities such as jumping jacks, jogging in place, or high knees. This will get your blood flowing and loosen up your muscles, reducing the risk of injury during your workout. In jumping jacks, start with your feet together and your arms by your side, then jump up with the arms above your hand and your feet apart, then come back to the starting position. Start running in one place for jogging, and for high knees, start running in one place with your chest straight and your knees bent at 90 degrees in front of you while running.

Lower Body Exercises:

1. The Sideways Squat Shuffle:

This exercise starts with a conventional squat stance (stand with your feet shoulder-width apart, chest up, and core engaged; lower your body as if you’re sitting back into a chair, keeping your knees behind your toes), as shown in the picture. However, instead of standing straight after each squat, you shuffle your feet to the right (move to the right) while maintaining the squat position. Try to do 10 shuffles to the right, then do the same to the left. This workout works the quads, gluts, and inner thighs.

2. Squat and High Knee:

Begin with a normal squat. When you stand up, lift your left knee towards your chest. Repeat the squat and lift your right knee this time. This exercise combines the benefits of squats and high knees, making it a great lower body and cardio workout.

3. Side Lunge with a Twist:

Start with a side lunge to your left, as if you’re trying to sit your left butt cheek down into a chair while keeping your right leg straight. Then press off the left foot to come back to center, lift the left knee up toward your chest, and bring your right hand to touch your left knee. Repeat this 10 times, then switch sides.

4. Half-Lunge Walk:

Begin with your feet hip-width apart. Step your right foot forward and bend your right knee halfway into a half lunge. Bend your left knee halfway down as well. Continue walking forward with these half-lunges for 20 steps.

5. Standing Leg Lift:

Stand upright on your right leg with your left leg pointed back. Pull your navel in toward your spine and lift your straight left leg up behind you. This will work your gluts and help improve balance.

workout upper body no equipment:

1. Knee Push-ups:

Starting with your hands and knees on the ground, place your shoulders over your wrists and knees underneath your hips. Move your hands forward about 1 foot and pull your navel in toward the spine, as shown in the picture. Bend your elbows out to the side to lower down into a push-up. Repeat this 10 times. As women doing in picture

2. Tricep Dips:

Sit on the ground, place your hands behind you, and lift your buttocks off the mat. Bend your elbows straight back to lower down into a tricep dip, then press down through your palms to straighten your arms. Repeat this 10 times.

3. Plank to Downward Dog:

Engage your core and work on your stability with the plank exercise. Begin in a plank position, elbows squarely beneath your shoulders and body in a straight line from head to heels.  Pull your abs in and lift your butt up toward the ceiling and back, keeping your arms straight while coming into a downward dog position. Take a breath in, then exhale as you shift forward into a plank. Repeat 10 times.

4. Lat Pulldowns:

Stand up straight and raise your arms up to the ceiling, shoulder-width apart.  Pretend you’re grabbing a bar as you pull your arms and elbows down, squeezing your shoulder blades together. Repeat this 10 times.

5. Arm Circles:

Reach your arms out to the sides as high as your shoulders and move them in 10 circles forward, then 10 circles backward. Repeat this 10 times.

Core Exercises:

1. Knee-up Crunches:

Lie down on your back, bend your knees at a 90-degree angle, and place your hands behind your head. Lift your head and neck about 1 inch off the ground, then engage your lower abs as you curl up and try to touch your knees with your head. Repeat  this 10 times.

2. Criss Cross & Reach:

Still lying on your back with your knees lifted at a 90-degree angle, press your palms together at the center of your chest. Curl up as you reach your arms across the right thigh, then come back to center. Repeat on the other side for a total of 20 times.

3. Single Leg Lower & Lift:

Lie on your back, place your left foot on the ground straight and lift your right leg up toward the ceiling. Lower the right leg down about 45 degrees, then bring it up to center. Repeat 10 times, then switch legs.

4. Single Leg Straight Toe Touch:

Lift both legs and both arms up towards the ceiling keeping them straight. Curl your head and neck off of the ground as you lower the right leg and reach your fingertips toward your left toes. Alternate legs for a total of 20 times.

5. Modified Side Plank Elbow to Knee:

On your knees, lower the right hand down to the ground to the right of your body. Extend the left leg out as high as your hip. Place your left hand behind your head, and crunch the left elbow toward the left thigh. Repeat this 10 times, then switch sides.

Weekly Workout Plan For Workout Without Any Equipment:

Here’s a sample plan to incorporate these exercises into a weekly routine:

·         Monday, Wednesday, Friday: Lower body exercises + core workout

·         Tuesday, Thursday, and Saturday: Upper body exercises + core workout

·         Sunday: Core exercises

Remember, the goal is to make fitness a part of your lifestyle. It doesn’t matter if you split up the workouts or do them all in one day. Any movement is better than no movement at all. So put on your favorite playlist, and get ready to sweat it out right in the comfort of your own home with this workout no equipment full body routine!

Conclusion:

With this no-equipment full-body workout routine, you have everything you need to stay active and healthy, regardless of your location or budget. Consistency is key, so aim to incorporate this routine into your weekly schedule and gradually increase intensity as you progress. Remember to listen to your body, stay hydrated, and most importantly, have fun on your fitness journey.

you can also checkout other blogs about beauty and fashion on this website. Give feedback about this post on workout without any equipment at home because that’s what motivate us