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The "No Gym, No Equipment" Workout

What would you do when you're in need of a killer workout but don’t have access to a gym?

Would you sit at home and complain about the lack of exercise you haven't been getting? Or would you try and get creative with an outdoor space and get a solid sweat? 

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Last summer while I was waiting for my gym to open, I didn't have access to equipment or a membership. But I still craved a daily workout. 

What did I do? I got creative.

With a few good tracks in my area, I started an evening workout routine. To maximize time, I made sure it was a short, but hard workout!

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Start with a simple warm up:


  • 1 lap walking around the track and then 15-20 walking lunges with a thoracic twist)
  • 100 meters of inchworms
  • 100 meters of high knees

The workout

Part 1: Legs 

  • Run one lap
  • Run up and down the stairs if they have stadium
  • Jump squats up the stairs (1x)

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Part 2: Upper body 

  • Run one lap 
  • Place your feet on the last set of stairs and bring yourself into a elevated decline pushup  (10 pushups)
  • 1 minute of shoulder taps in plant position. Brace your core. Don't rock your hips side-to-side in this movement

Part 3: Legs

  • Run one lap
  • Run up and down the stairs if they have stadium
  • Jump squats up the stairs (1x)
  • Walking lunges along the stop of the stadium and run down

Part 4: Upper Body 

  • Run one lap
  • Place your feet on the last set of stairs and bring yourself into a elevated decline pushup  (10 pushups)
  • 10 Burpees (optional: add in a pushup!)

Cool down with 1 final walking lap to lower your heart rate. 

Speak with a trainer to find out ways to get creative with your workouts!

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