Without Fitness Equipment Daily Workout Plan

We need to do workouts to keep ourselves fit and healthy. But many of us can’t access gym or equipment all the times.

Many of us can’t spare time to go to gym. Also they don’t have equipment at home to do workouts without gym. Then what should they do? Should they skip their workouts?

No, not at all.

Below is a daily workout plan which everyone can do easily anywhere and anytime.

The whole workout plan:

The below discussed workout plan is divided into four parts:

• Warm-up
• Circuit
• Burnout ladder
• Cool-down

Now I will be discussing each one of them one by one.

A. The Warm-up

The purpose of Warm-up is to get your blood flow and prepare your body for the following workouts.

You need to do the warm-up phase twice. In the warm-up you actually have to do three moves:

1. Jumping jack

Steps:

1. Stand with your feet together.
2. Engage your core.
3. Put hands at sides down.
4. Jump your feet wider than hip-width apart.
5. Bring arms up to clap hands overhead.
6. Jump your feet back together.
7. Bring back your arms to sides to attain initial position.
8. Repeat as quickly as possible for 20 seconds.
9. Gradually make your height and speed up.

2. Inchworm walk out to shoulder tap

Steps:

1. Stand with your feet together.
2. Engage your core.
3. Put hands at sides down.
4. Bend forward at your hips.
5. Put your hands in front of you on the floor.
6. Bend your knees a little.
7. Put your palms flat on the floor.
8. Set hands shoulder-width apart.
9. Set shoulders stacked directly above your wrists.
10. Extend your legs.
11. Engage your core.
12. Now walk your hands forward until you’re in a high plank.
13. Tap your left shoulder with your right hand.
14. While doing the above step try to engage your core. Keep your hips as still. Try not to rock at the hips.
15. Repeat the same with your left hand to right shoulder.
16. Reverse the above steps to get back to initial position.
17. Continue for 20 seconds.

3. Squat

Steps:

1. Stand with your feet about shoulder-width apart.
2. Make your toes slightly turned out.
3. Bend your knees.
4. Push your hips back as you lower down into a squat.
5. Keep your core engaged, chest lifted, and back flat.
6. Push through your heels to stand back up to the initial position.
7. Squeeze your butt at the top.
8. Do this for 20 seconds.

B. The Circuit

You need to this phase twice. There are a total of 6 moves.

Note that, you need to perform each move for 45 seconds. Take rest for 15 seconds between each move.

1. Blast-off push-up

Steps:

1. Set your body in a high plank position.
2. Place your palms flat on the floor.
3. Set hands shoulder-width apart.
4. Set shoulders stacked directly above your wrists.
5. Extended your legs extended behind you.
6. Engage your core and glute.
7. Bend your knees and push your butt back toward your heels.
8. Now come from that position back to a high plank.
9. Immediately bend your elbows making a 45-degree angle to your body.
10. You can adjust the angle depending upon what feels best for your shoulders.
11. Now bring your chest toward the ground and do a push-up.
12. Push back up to high plank keeping a strong core and flat back.
13. This is 1 repetition.
14. Continue for 45 seconds.

2. Squat thrust

Steps:

1. Stand with your feet hip-width apart.
2. Engage your core and glutes.
3. Bend your knees.
4. Move forward and place your hands on the floor.
5. Kick your legs straight out behind you and make a high plank:
   • Your palms are flat on the floor
   • Hands shoulder-width apart
   • Shoulders stacked directly above your wrists
   • Legs extended
   • Core engaged
6. Now jump your feet back in to just outside your hands, and stand up tall.

3. Pendulum lunge

Steps:

1. Stand with your feet together.
2. Set arms down by your sides.
3. Step back (about 2 feet) with your right foot, landing on the ball of your right foot with heel above the ground.
4. Bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs.
5. Your right knee should touch the floor.
6. Keep your chest lifted, back flat, and your glutes and core engaged.
7. Push through the heel of your left foot to return to standing.
8. Without break, step forward about 2 feet and lower into a forward lunge.
9. Your legs should form two 90-degree angles.
10. Now your left knee should touch the floor.
11. Push through the heel of your right foot to return to standing.
12. Immediately another rep.

4. Mountain climber twist

Steps:

1. Start in a high plank position.
2. Put your palms flat on the floor.
3. Set hands shoulder-width apart.
4. Set shoulders stacked directly above your wrists.
5. Extend your legs behind you.
6. Engage your core and glutes.
7. Bring your right knee under your torso to your left elbow.
8. Return to starting position.
9. Repeat on the other side, bringing your left leg to your right elbow.
10. Return to initial position.
11. This was 1 rep.
12. Start slowly, and gradually speed up the move.

5. Pause squat

1. Stand with your feet about shoulder-width apart.
2. Make toes slightly turned out.
3. Bend your knees.
4. Push your hips back as you lower down into a squat.
5. Keep your core engaged, chest lifted, and back flat.
6. Hold the bottom position for a full three seconds.
7. Push through your heels to stand back up to the initial position.
8. Squeeze your butt at the top.

6. Plank up to frogger

Steps:

1. Start in a high plank position.
2. place your palms flat on the floor.
3. Set hands shoulder-width apart.
4. Set shoulders stacked directly above your wrists.
5. Extend legs behind you.
6. Engage and your core and glutes.
7. Lower into a forearm plank.
8. Start with your left arm, followed by your right.
9. Now do in the reverse order.
10. Now back to high plank, perform one frogger by jumping your feet outside your hands.
11. During this keep your weight in the center of your feet and drop your butt down.
12. Now jump your feet back out to a high plank.
13. Repeat the plank-up starting with the right arm now.

C. Burnout ladder

There are three moves in this stage.

Do each one by starting with one rep then slowly increase reps and complete three minutes.

1. Touchdown jack

Steps:

1. Stand with your feet with shoulder-width apart.
2. Slightly turn out your toes.
3. Bend your knees.
4. Push your hips back.
5. Low down into a squat.
6. Keep your core engaged and back flat.
7. Tap the floor with your right hand.
8. keep your chest lifted.
9. Now as you stand up, jump your feet together.
10. Jump them back out to the initial position.
11. Do another squat and tap the floor with your left hand this time.
12. This is 1 rep.

2. Panther shoulder tap

Steps:

1. Place your hands and knees on the floor.
2. Engage your core.
3. keep your back flat.
4. Set your butt down.
5. Now lift your knees off the floor about 1 to 3 inches.
6. Look at the floor a few inches in front of your hands. This will keep your neck in a comfortable state.
7. Tap your right hand to your left shoulder.
8. Now tap your left hand to your right shoulder.
9. Use your core strength to keep your hips as still as you can.
10. This was one rep.

3. Burpee

Steps:

1. Stand with your feet hip-width apart.
2. Engage your core and glutes.
3. Bend your knees.
4. Reach forward to place your hands on the floor.
5. Set hands with shoulder-width apart.
6. Kick your legs straight out behind you.
7. Immediately lower your entire body down to the ground.
8. Bend your elbows.
9. Your chest will touch the floor.
10. Use your arms to quickly push your body back up while hopping your legs back under your body.
11. Jump vertically with arms stretched overhead.
12. Land lightly on the balls of your feet with your knees slightly bent.
13. Repeat immediately.

D. Cool-down

this is the final phase of the workout. In this phase you wind up the workout.

It has a total of 5 moves. Do each at least for 30 secs.

1. Child’s pose

Steps:

1. Kneel on your mat.
2. Set your knees hip width apart.
3. Set your feet together behind you.
4. Take a deep breath in.
5. While exhalation, lay your torso over your thighs.
6. Try to lengthen your neck forward.
7. Place your forehead on the ground.
8. Extend your arms out in front of you.
9. Hold for 10 to 30 seconds.

2. Downward Facing Dog

Steps:

1. Its an extension of child’s pose.
2. Keep your hands on the floor.
3. Sit up on your knees.
4. Lift your butt and press back into Downward Facing Dog.
5. Spread your fingers wide.
6. Strengthen your legs.
7. Lower your heels toward the ground.
8. Hold your head between your arms.
9. Gaze at your belly button.
10. Hold this state for 10 to 30 seconds.

3. Forward fold

Steps:

1. Its and extension of Downward Facing Dog.
2. Step forward to the top of your mat slowly.
3. Stand with your feet with shoulder width apart.
4. Straighten your legs out as much as you can.
5. Let your torso hang down.
6. Push your chin in toward your chest.
7. Relax your shoulders.
8. Extend the crown of your head toward the floor to create a long spine.
9. Hold this position for 10 to 30 seconds.

4. Standing quad stretch

Steps:

1. Stand with your feet together.
2. Pull your left foot toward your butt using your left hand.
3. You can put the other hand on wall for support.
4. Squeeze your glutes to increase the stretch in the front of your legs.
5. Hold this position for 10 seconds.
6. Repeat the above on the other leg.

5. Shoulder circle

Steps:

1. Set your feet together and stand.
2. Set arms by your sides.
3. Circle your shoulders up and back for 10 counts.
4. Now circle your shoulders up and forward for 10 counts.

And that’s all.

These were some of very common and easy workouts which you can easily do any where any time.

If you found this blog helpful, share it with your loved ones who also need to do home equipment free workouts.

If you have nay queries, you are warmly welcome yo ask in the comment section below.

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