How to Hit All the Basics With Bodyweight Training At Home

I’ve been there. Stuck at home or in a hotel with zero equipment, trying to get a workout in.

There’s no need to panic, though.

You can still hit the five fundamental human movements – push, pull, hinge, squat, and loaded carry – without any equipment.


  • Planks
  • Wall push-ups
  • Push-ups
  • One-arm push-ups


  • Batwing planks
  • Batwings


  • Glute bridge
  • One-legged glute bridge
  • Broad jump


  • Bodyweight squats
  • Lunges and lunge variations
  • Pistol or assisted pistol squats

Loaded Carry

  • Ruck
  • Naked get-ups
  • Get-ups with a shoe or cup of water

No equipment doesn’t necessarily mean no gains. These are just a few of the many options out there.

Keep pushing forward and train no matter what you’re stuck with (or without).