No Equipment Full Body Workout1

No equipment full body workout - 7 training routines for men that you can try at home, outdoor or while being on the road. Get instructions here (videos included).

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No Equipment Full Body Workout  

7 Training Routines For Men


In this article, I will share with you 7 no equipment full body workouts you can try at a place of your convenience.

No equipment required. All sessions are between 15-25 minute duration.  

Without wasting more of your valuable time, let's jump straight-forward to your 7 no equipment full body workouts. Please, enjoy. 


3 No Equipment Workouts

(No Equipment Full Body Workout: 1,2,3)



Your Workouts Details


No Equipment Full Body Workout 1

Do 4 rounds of the following bodyweight exercises:

1. High knee sprint in place - 40 repetitions

2. 3 way push up - 9 repetitions

3. High knee sprint in place - 40 repetitions

4. 3 way push up - 9 repetitions

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


No Equipment Full Body Workout 2

Do 4 rounds of the following bodyweight exercises:

1. Drop split squat - 14 alternating repetitions (7 per leg)

2. Low lunge rotation - 14 alternating repetitions (7 per leg) 

3. Explosive push up - 10 repetitions 

4. Jump squat with 3 seconds isometric hold - 10 repetitions 

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


No Equipment Full Body Workout 3

Do 4 rounds of the following bodyweight exercises:

1. Jumping lunge with 3 seconds isometric hold - 14 total repetitions (7 per leg) 

2. Hindu push up - 10 repetitions 

3. Circle mountain climber - 50 repetitions 

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


4 Quick Workouts For Men

(No Equipment Full Body Workout: 4,5,6,7)


No Equipment Full Body Workout 4

Do 4 rounds of the following bodyweight exercises:

1. Half squat 4 seconds iso hold to reverse lunge - 14 totale repetitions. & reps per leg. Alternate both working legs. 

2. Hand Released Push Ups - 10 repetitions. 

3. Arm Reach Plank - 10 total repetitions. 5 reps per arm. Alternate both working arms. 

No rest between exercises.

Rest between rounds 120 seconds

 

No Equipment Full Body Workout 5

Do 4 rounds of the following bodyweight exercises:

1. The Grounding lunge - 20 total repetitions. 10 reps per leg. Alternate both legs.

2. Hand Released Push Ups - 10 repetitions. 

3. Skater jumps - 20 repetitions 

4. Bear crawl to crab crawl position switch - 30-45 seconds work

No rest between exercises. 

Rest between rounds: 120 seconds

 

No Equipment Full Body Workout 6

Do 4 rounds of the following bodyweight exercises:

1. Speed Burpee - 10 repetitions

2. 1,5 Jumping Lunge - 14 total repetitions (7 per leg). 

3. 1,2 Step Push Up - 10 repetitions 

4. Tuck Jumps - 10 repetitions

No rest between exercises.

Rest between rounds: 120 seconds


No Equipment Full Body Workout 7

Do 4 rounds of the following bodyweight exercises:

1. Hindu Push Up - 10 repetitions

2. Tripod Extension - 10 repetitions (5 per side) 

3. The Breaker Push Up - 10 repetitions

No rest between exercises.

Rest between rounds: 120 seconds


Why Do You Need to Try These 

No Equipment Full Body Workouts?

No equipment full body workout


All of the routines above are circuit training workouts. That means you'll have to move through 3-4 exercises, one after each other, without any rest periods between. Once you move through all of the movements, then 1 working round is done and only then, rest is allowed. 

The best part of these circuit training workouts is that you'll perform lots of repetitions in 15-25 minutes time. That will push your body's adaptation to the next level and progress will be met. 

Aditionally, these are no-equipment full body workouts and this will allow you to progress by following 3-4 similar routines per week. That's freedom and I believe this independence to train anywhere around the world is a real asset for you. 

Just in case you want to learn more about the circuit training workouts, check out The Ultimate Guide to Circuit Training Workout for 2019


What Are The Benefits Of These 
No Equipment Full Body Workouts?
No equipment full body workout


Let's jump straight to the goodies that your body will gain by following these circuit training workouts: 

1. Skyrocketing your energy levels, brain focus and productivity. 

2. Enhanced positive mood post-workout. 

3. Decreased body weights and fats. 

4. Increased strength endurance, stamina and agility. 

5. Better mobility and core strength. 

6. Enhanced detoxification process of your body. 

7. Muscle build (this training style is not optimal for muscle build, however, results will be met for sure). 

8. Explosive strength development. 

9. Short and intense workouts that will save time for you. 

10. Convenience to perform your circuit workouits anywhere you like. 

11. Better hormonal balance and overall health. 

12. Better cardio, conditioning and aerobic work capacity. 

13. If being used as workout finishers, these circuit training workouts will enhance your lifting work capacity. That will help you perform some extra reps for each set and respectivelly, you'll progress faster. 


What Are The Negatives?
No equipment full body workout


Like any other training style, the circuit training workouts has pros and cons. I'm a realist person and I'm doing my best to serve you well and not let you misunderstood or be lied about what a certain training style will deliver for your body and life. 

The no equipment full body workouts presented in the videos above will certainly cover all of the benefits mentioned in the previous chapter of this article. 

However, what you should know is that the circuit training workouts are most often, not the optimal way to build muscle and get jacked. Losing weight, fats and feeling sharp like never before will be achieved. But you'll not get jacked, big and muscular. 

However, if your goal is to build lots of muscle, you can achieve outstanding results by implementing more circuit training workouts with weights such as dumbbells, kettlebells, barbells, bulgarian bags, sandbags etc. 

So keep that in mind if you're thinking now should you try these workouts or not. 


Are These Workouts 

Too Intense For You?

No equipment full body workout


There's always a possibility these circuit workouts to be too intense for your training level. And it's fine. We're all different and it's not necessary to be a hard-training guy in order to follow these routines. 

Now, if you're an absolute beginner, here's what you need to do in order to fit these workouts into your current training level. 

The only thing you have to do is to decrease all of the recommended repetitions from the videos with 30%. 

That way, the intensity of your no equipment full body workouts will drop dramatically and you'll be able to do these. 


Are These Workouts 

Too Easy For You?

No equipment full body workout


You train hard and these workouts look too simple for you. Okay, I get that and I respect your training level. 

Here are two ways how to make these no equipment full body workouts more intense and hard for you:

1. Increase the repetitions by 30%.

2. Decrease the rest periods with 15-30 seconds multiple times until you hit your sweet spot. Be careful here and drop the rest between rounds by 15 seconds each next workout. Once you cannot endure it anymore, turn back ot the previous rest period and stay there. 

Never increase these two scales at the same time because the intensity of the workouts might come a bit too intense and there's a possibility for you to be unable to finish the sessions. 


When To Do These 
No Equipment Full Body Workouts?
No equipment full body workout


You have two options here:

1. You can use these workouts as a stand-alone sessions. 

2. If you visit the gym - you can use these as workout finishers. But what you need to do is to decrease the overall training volume. I would suggest you to perform 2-3 full rounds of each workout. That way, you'll be able to push the pedal hard, at the end of your lifting session and help your fat-loss, conditioning, cardio and work capacity which as a result, will have an immediate carry over into your lifting workouts. Cool, right?


How Often To Follow The 
Circuit Training Workouts?
No equipment full body workout


It depends on how would you like to workout. If your goal is to skip the GYM and workout 100% at home, than you can do such routines for 4-6 times per week. That way, you'll apply the High Frequency Training ideology which is in a nutshell, frequent, short workouts performed with medium to high intensity/effort. 

But if you lift weights and wondering how to enhance your fat loss and cardio, then 2-3 times per week, applied as workout finishers, these sessions will work great for you then. 



FREE & Exclusive
5 Day Workout Plan For Men 
HIIT Full Body Challenge
Interval Training 11

Here's What You Get:

  • 5 day hiit bodyweight workout plan for men
  • 5 full follow along video workouts
  • 15-20 minute duration video workouts 
  •  No Equipment Required
  • Follow your workouts at home, outdoor or while you travel.


Before You Go, Check These FREE Workouts Too!


1. 8 Beginner Full Body Workouts You Can Try at Home

2. 20 Minute Home Workout for Men      ​

3. 4 Beginner Bodyweight Workouts for Fat Loss

Click on one of the titles above and you'll be redirected to your workouts. 


Summary

No equipment full body workout


In this article, I have shared with you 7 no equipment full body workouts that you can do anywhere you decide. No GYM or equipment needed. All sessions are 15-25 minutes time. Convenient, intense and highly effective approach to fitness. 

I have shared with you the main reasons (WHY) you need to try at least one of these 7 circuit workouts (check videos at top of the page), what are the benefits, the negatives, how often and when to try these, and how to proceed respectively if you're a complete beginner or an intermediate (regularly) training person who visits the GYM. 

Will you try one of these no equipment full body workouts? Let me know. I would love to hear back from you. 

Comment below! 

Thanks for reading! 

Big Love

Coach Vlad

PS: What to Read NEXT? 

Complete Upper Body Resistance Band Workout For Men

And here's an article about the resistance bands.



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