No Equipment Home Workouts:
strength workouts
CONTENTS
2x/Week No-Equipment Strength Workout (Beginner)....................................
2x/Week No-Equipment Strength Workout (Intermediate). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
2x/Week No-Equipment Strength Workout (Advanced)...................................
4x/Week No-Equipment Strength Workout (Beginner)....................................
4x/Week No-Equipment Strength Workout (Intermediate). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
4x/Week No-Equipment Strength Workout (Advanced)...................................
6x/Week No-Equipment Strength Workout (Beginner)....................................
6x/Week No-Equipment Strength Workout (Intermediate). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
6x/Week No-Equipment Strength Workout (Advanced)...................................
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10
The key to strength training is performing challenging exercises for repetitions and
multiple sets. To make an exercise more challenging in the gym, one simply lifts
heavier weights. At home, and with little or no equipment, the exercises themselves
must become more challenging.
This guide is designed to help you build or maintain strength without equipment
while away at home. Herein are weekly workouts for those that wish to train 2, 4, or 6
times each week. Each of these programs includes ways to make the exercises harder
or easier depending on your fitness levels and goals.
In addition to this strength program, aerobic exercise is necessary for maintaining
good health as well as helping stay fit and de-stress while we’re all at home. See
the following pages and select the workout that is most appropriate for you. Above
all, listen to your body and use your best judgement when approaching an exercise
program on your own.
Because of copyright, all images and videos are linked to the original source online
rather than embedded in this guide. Should any of the image/video/descriptions fail,
please contact Sam Twito (twito@utexas.edu).
2x/Week: Beginner
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Modified
Push-Up
Door Frame
Row
Split Squat
Penguin Crunch
Glute Bridge
Plank
Bird Dog
2x/week; spaced evenly throughout week (e.g. M/Th, T/F, W/Sa). Perform aerobic exercise 2-3x/wk
on off days.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs, Obliques
Glutes,
Hamstrings
Abs
Abs, Lower Back
SETS
1
3
3
3
3
3
3
2-3
2-3
REPS/TIME
5-10 min
8-10 reps
8-10 reps
8-10 reps
6-8/leg
15/side
10-12 reps
20-45 sec
10/side
REST
N/A
30-45 sec
30-45 sec
30-45 sec
20-30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low, hold onto
counter as needed.
Use a counter or piece of sturdy
furniture.
Squeeze shoulder blades
together, stop if grip starts
to fatigue.
Back straight, hold on for
balance if needed.
Tuck chin slightly, tap heels.
Lift hips up all the way.
Hold plank on elbows.
Keep hips and shoulders
square.
2
2x/Week: intermediate
3
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Push-Ups
Table Row
Backward Lunge
Sit-Up
Single Leg
Deadlift
Up/Down Plank
Back Extension
2x/week; spaced evenly throughout week (e.g. M/Th, T/F, W/Sa). Perform aerobic exercise 2-3x/wk
on off days.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs
Glutes,
Hamstrings
Abs, Obliques
Lower Back
SETS
1
4
4
4
3
3
3
2-3
2-3
REPS/TIME
5-10 min
12-15 reps
8-10 reps
8-10 reps
10/leg
15-20 reps
8-10/leg
8-10 reps
10-12 reps
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low.
Lower chest to ground.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Back straight. Alternate each
rep.
Curl up, don’t hinge.
Keep back straight, hinge at
hips.
Keep hips and shoulders
square.
Lengthen as you lift.
2x/Week: advanced
4
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Jump Squats
Feet Elevated
Push-Ups
Table Row
Single Leg
Squat
V-Up
Single Leg
Elevated Glute
Bridge
Reverse
Crunches
Rotating Side
Plank
2x/week; spaced evenly throughout week (e.g. M/Th, T/F, W/Sa). Perform aerobic exercise 2-3x/wk
on off days.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs
Glutes,
Hamstrings
Abs, Obliques
Lower Back
SETS
1
4
4
4
3
3
3
3
3
REPS/TIME
5-10 min
8 reps
8-10 reps
12-15 reps
3-8/leg
8-10 reps
8-10/leg
12-15 reps
45-60 sec
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Land softly. Make each jump
count, don’t go too fast.
Lower chest to ground.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Hold on for balance as needed.
Keep heel flat.
Keep hips tucked under.
Lift hips to full extension.
Lift with abs, don’t swing.
Keep core straight.
4x/Week: Beginner
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Modified
Push-Up
Door Frame
Row
Split Squat
Penguin Crunch
Glute Bridge
Plank
Bird Dog
4x/week; spaced evenly throughout week (e.g. M/T/Th/F, T/W/F/Sa). Perform aerobic exercise 2-3x/
wk on off days.
• Every 3rd workout, decrease all sets by 1.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs, Obliques
Glutes,
Hamstrings
Abs
Abs, Lower Back
SETS
1
3
3
3
3
3
3
2-3
2-3
REPS/TIME
5-10 min
8-10 reps
8-10 reps
8-10 reps
6-8/leg
15/side
10-12 reps
20-45 sec
10/side
REST
N/A
30-45 sec
30-45 sec
30-45 sec
20-30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low, hold onto
counter as needed.
Use a counter or piece of sturdy
furniture.
Squeeze shoulder blades
together, stop if grip starts
to fatigue.
Back straight, hold on for
balance if needed.
Tuck chin slightly, tap heels.
Lift hips up all the way.
Hold plank on elbows.
Keep hips and shoulders
square.
5
4x/Week: intermediate
6
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Push-Ups
Table Row
Backward
Lunge
Sit-Up
Single Leg
Deadlift
Up/Down Plank
Back Extension
4x/week; spaced evenly throughout week (e.g. M/T/Th/F, T/W/F/Sa). Perform aerobic exercise 2-3x/
wk on off days.
• Every 3rd workout, decrease all sets by 1.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs
Glutes,
Hamstrings
Abs, Obliques
Lower Back
SETS
1
4
4
4
3
3
3
2-3
2-3
REPS/TIME
5-10 min
12-15 reps
8-10 reps
8-10 reps
10/leg
15-20 reps
8-10/leg
8-10 reps
10-12 reps
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low.
Lower chest to ground.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Back straight. Alternate each
rep.
Curl up, don’t hinge.
Keep back straight, hinge at
hips.
Keep hips and shoulders
square.
Lengthen as you lift.
4x/Week: advanced
7
#
1
2
3
4
5
6
7
8
9
EXERCISE
Joint Mobility
Warm-Up
Jump Squats
Feet Elevated
Push-Ups
Table Row
Single Leg
Squat
V-Up
Single Leg
Elevated Glute
Bridge
Reverse
Crunches
Rotating Side
Plank
4x/week; spaced evenly throughout week (e.g. M/T/Th/F, T/W/F/Sa). Perform aerobic exercise 2-3x/
wk on off days.
• Every 3rd workout, decrease all sets by 1.
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Back, Biceps, Grip
Quads, Glutes,
Hamstrings
Abs
Glutes,
Hamstrings
Abs, Obliques
Lower Back
SETS
1
4
4
4
3
3
3
3
3
REPS/TIME
5-10 min
8 reps
8-10 reps
12-15 reps
3-8/leg
8-10 reps
8-10/leg
12-15 reps
45-60 sec
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Land softly. Make each jump
count, don’t go too fast.
Lower chest to ground.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Hold on for balance as needed.
Keep heel flat.
Keep hips tucked under.
Lift hips to full extension.
Lift with abs, don’t swing.
Keep core straight.
6x/Week: Beginner
#
A1
B1
A1
B1
A2
B2
A3
B3
A4
B4
A5
B5
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Modified
Push-Up
Split Squat
Door Frame
Row
Glute Bridge
Triceps Dip
Penguin Crunch
Back Extension
Plank
Bird Dog
6x/week; spaced evenly throughout week. Perform aerobic exercise 2-3x/wk in addition. Take at
least 1 rest day.
• Every 3rd workout, decrease all sets by 1.
• Alternate each workout between A and B exercises (e.g. Day 1 do A1, A2, A3… Day 2 do B1, B2, B3…).
Click on the exercise for a video. Rest time is between each set of an exercise.
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Quads, Glutes,
Hamstrings
Back, Biceps, Grip
Glutes,
Hamstrings
Triceps,
Shoulders
Abs, Obliques
Lower Back
Abs
Abs, Lower Back
SETS
1
3
3
3
3
3
3
3
2-3
2-3
2-3
REPS/TIME
5-10 min
8-10 reps
8-10 reps
6-8/leg
8-10 reps
10-12 reps
10-12 reps
15/side
10-12 reps
20-45 sec
10/side
REST
N/A
30-45 sec
30-45 sec
20-30 sec
30-45 sec
15-30 sec
30-45 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low, hold onto
counter as needed.
Use a counter or piece of sturdy
furniture.
Back straight, hold on for
balance if needed.
Squeeze shoulder blades
together, stop if grip starts to
fatigue.
Lift hips up all the way.
Go as low as comfortable.
Tuck chin slightly, tap heels.
Lengthen as you lift.
Hold plank on elbows.
Keep hips and shoulders
square.
8
6x/Week: intermediate
9
6x/week; spaced evenly throughout week. Perform aerobic exercise 2-3x/wk in addition. Take at
least 1 rest day.
• Every 3rd workout, decrease all sets by 1.
• Alternate each workout between A and B exercises (e.g. Day 1 do A1, A2, A3… Day 2 do B1, B2, B3…).
Click on the exercise for a video. Rest time is between each set of an exercise.
#
A1
B1
A1
B1
A2
B2
A3
B3
A4
B4
A5
B5
EXERCISE
Joint Mobility
Warm-Up
Bodyweight
Squats
Push-Ups
Backward
Lunge
Table Row
Single Leg
Deadlift
Triceps Dip
Sit-Up
Back Extension
Up/Down
Plank
Tabletop
Extension
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Quads, Glutes,
Hamstrings
Back, Biceps, Grip
Glutes,
Hamstrings
Triceps,
Shoulders
Abs, Obliques
Lower Back
Abs, Obliques
Arms, Lower Back
SETS
1
4
4
3
4
3
3
3
3
2-3
2-3
REPS/TIME
5-10 min
8-10 reps
8-10 reps
6-8/leg
8-10 reps
10-12 reps
10-12 reps
15/side
10-12 reps
20-45 sec
10/side
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
30-45 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Sit back, heels down, knees
open, squat low, hold onto
counter as needed.
Lower chest to ground.
Back straight.
Alternate each rep.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Keep back straight,
hinge at hips.
Elevate feet on chair.
Go as low as comfortable.
Curl up, don’t hinge.
Lengthen as you lift.
Keep hips and
shoulders square.
Lift hips to full height.
10
6x/Week: advanced
6x/week; spaced evenly throughout week. Perform aerobic exercise 2-3x/wk in addition. Take at
least 1 rest day.
• Every 3rd workout, decrease all sets by 1.
• Alternate each workout between A and B exercises (e.g. Day 1 do A1, A2, A3… Day 2 do B1, B2, B3…).
Click on the exercise for a video. Rest time is between each set of an exercise.
#
A1
B1
A1
B1
A2
B2
A3
B3
A4
B4
A5
B5
EXERCISE
Joint Mobility
Warm-Up
Jump Squats
Feet Elevated
Push-Ups
Single Leg
Squat
Table Row
Single Leg
Elevated Glute
Bridge
One-Arm
Push-Up
V-Up
Side Lying
Crunches
Reverse
Crunches
Rotating Side
Plank
MUSCLES
WORKED
Whole Body
Quads, Glutes,
Hamstrings
Chest, Triceps,
Shoulders
Quads, Glutes,
Hamstrings
Back, Biceps, Grip
Glutes,
Hamstrings
Triceps, Chest,
Shoulders
Abs
Obliques
Abs
Abs, Obliques
SETS
1
4
4
3
4
3
5
3
3
3
3
REPS/TIME
5-10 min
8 reps
8-10 reps
3-8/leg
12-15 reps
8-10/leg
3-5/side
8-10 reps
15/side
12-15 reps
45-60 sec
REST
N/A
30 sec
30 sec
30 sec
30 sec
15-30 sec
30 sec
15-30 sec
15-30 sec
15-30 sec
15-30 sec
NOTES
Use video or your own dynamic
warm up.
Land softly. Make each jump
count, don’t go too fast.
Lower chest to ground.
Hold on for balance as needed.
Keep heel flat.
Only perform on sturdy table.
If not sturdy, use door frame
row above.
Lift hips to full extension.
Follow progression in video.
Keep hips tucked under.
Use just the oblique.
Lift with abs, don’t swing.
Keep core straight.
