Getting a workout in with no equipment

How many times have you thought “I’m going to have to skip my workout today. I can’t get to the gym and don’t have any equipment!” Possibly it was “I’m traveling for work, and don’t know what to do”

I know I’ve thought that multiple times, but guess what? It’s an excuse. It’s taking the easy way out. It’s weakness. There are a number of things that you can do with limited space and no equipment.

No equipment needed:

  1. Pushups,
  2. Situps,
  3. squats,
  4. jumping jacks,
  5. plank,
  6. shadow boxing,
  7. running,
  8. yoga.

Then you have all of the variations of those exercises and more.

Now we know that there’s something that we can do, but there are other questions. How many of each do I do? How long should I do it? How do I make it fun or interesting? I can help! One of the easiest things you can do is a “word of the day” workout. It’s quick, easy, and will at least help you get some training in when you might not otherwise.

Here’s how it works. You have the alphabet and each letter is assigned an exercise and a number of reps. You create a word, and then do the exercises to create that word. Below are two examples of the alphabet – one for exercises, and one for combatives if you prefer that.



Now the words. Honestly, it can be anything. To get you started, here are a few.

Determined, Motivated, Discipline, Commitment, Beast Mode, Unstoppable.

Now, we’ll take one of the words and make the workout.

  • D – 15 Kicks
  • I – 30 Knees
  • S – 30 Sitouts
  • C – 30 Punches
  • I – 30 Knees
  • P – 30 Seconds Sprint
  • L – 30 Punches
  • I – 30 Knees
  • N – 10 Sprawls
  • E – 10 Sprawls

Questions? Thoughts? Leave a comment below!

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