Templates

Full-body workout without equipment – Everyday template

A training plan using only your own body weight, no equipment needed.

This training plan needs no equipment and uses only your body weight. Choose between 10, 20 and 30 minutes and pick the version of each exercise that suits you.

The template

Steps

  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 3 sets of 12–15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 3 sets of 8–12 reps.
  4. Alternating lunges: 3 sets of 10 reps per leg.
  5. Glute bridges lying on your back: 3 sets of 12–15 reps.
  6. Forearm plank: hold 3 rounds of 20–40 seconds.
  7. Rest 60 seconds between sets and switch to the easier version if your form slips.
  8. Loosen up for 3 minutes and skip any exercise that hurts.

Versions

Full-body workout without equipment

A short three-exercise circuit without equipment.

4 Steps
  1. Warm up on the spot for 2 minutes.
  2. Round 1: 40 seconds each of squats, push-ups in your version and glute bridges, with 20 seconds rest in between.
  3. Round 2: the same three exercises again at your own pace.
  4. Finish with 1 minute of gentle stretching.

Full-body workout without equipment

Five basic exercises with three sets each for the whole body.

8 Steps
  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 3 sets of 12–15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 3 sets of 8–12 reps.
  4. Alternating lunges: 3 sets of 10 reps per leg.
  5. Glute bridges lying on your back: 3 sets of 12–15 reps.
  6. Forearm plank: hold 3 rounds of 20–40 seconds.
  7. Rest 60 seconds between sets and switch to the easier version if your form slips.
  8. Loosen up for 3 minutes and skip any exercise that hurts.

Full-body workout without equipment

More sets plus extra exercises for core and stamina.

9 Steps
  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 4 sets of 15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 4 sets of 8–12 reps.
  4. Alternating lunges: 4 sets of 10 reps per leg.
  5. Single-leg glute bridges: 3 sets of 10 reps per side.
  6. Mountain climbers at a steady pace: 3 rounds of 30 seconds.
  7. Forearm plank and side plank: 3 rounds of 20–40 seconds each.
  8. Rest 60 seconds between sets and switch to the easier version if your form slips.
  9. Stretch for 5 minutes and skip any exercise that hurts.

You can adapt this template to your day in the app.

Open in the app