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.
- Wall push-ups
- One-arm push-ups
- Batwing planks
- Glute bridge
- One-legged glute bridge
- Broad jump
- Bodyweight squats
- Lunges and lunge variations
- Pistol or assisted pistol squats
- 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).