Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.



No Weights? No Problem

Dave Cruz

If you know how to utilize your bodyweight, you can always get in an effective training session—at home, on the road, or at a crowded gym. No equipment is no excuse to skip a workout. Use this simple four-step plan as a guide.

Step 1: Wake Up Sleepy Areas

Since you’re training without equipment, you’ll rely on the strength and stability of your “pillar,” which includes all the muscles that surround your hips, torso and shoulders. Your pillar is the foundation for all movement so activating these muscles prepares you for the training ahead. Try performing these three exercises in a circuit—moving from one exercise to the next with minimal rest.

Here's an example:

  1. Front Bridge
  2. Lateral Bridge
  3. Glute Bridge

Hold the front and side bridges for 30 to 45 seconds, or until your technique falters. Do 10 to 12 repetitions of the glute bridge.

Step 2: Prepare Your Whole Body to Move

Next, perform a quick series of movements, called Movement Preparation, because it lengthens your muscles actively and increases blood flow to prepare you for activity. Here’s a sample set. Do 5 repetitions of each move.

  1. Backward Lunge with Twist
  2. Sumo Squat
  3. Lateral Lunge
  4. Inverted Hamstring
  5. Knee Hug

Step 3: Use Your Body as Resistance

Performing strengthening exercises in a circuit (one move after another) maximizes the amount of work you can get done in a short time. Perform 8 to 12 reps of each movement, resting 1 to 2 minutes after each circuit. Repeat if you have time.

Sample Circuits:

Circuit # 1
  1. Squat
  2. Push-Up
  3. Glute Bridge
  4. Standing Y’s
Circuit # 2
  1. Split Squat
  2. Push-up (elevate feet on a sturdy chair)
  3. Single-leg Glute Bridge
  4. Standing T’s

Step 4: Hit the Stairs

Many people forget what it’s like to run up a flight of stairs. If you only have a few minutes, do some quick sprints up the stairs. You only need a couple flights of stairs to get some great work done in a short time period. Take one or two steps at a time and climb a floor or two. Walk back down and repeat.

About The Author

Anthony Slater – As the vice president of strategic accounts, Anthony Slater has trained many of the top athletes in the MLB, NFL, NBA, NHL, MLS, PGA, and LPGA.

Read Full Bio

Tags: Training, Travel, Home