A simple no-equipment workout that anyone can achieve with a little bit of space and a small commitment of time.
No equipment, no excuse! Getting started with exercise often creates perceived barriers to exercise, however, the only real barrier is time, and willpower knowledge. If you can overcome the first two then you can get started as This simple workout will fill the knowledge gap of what to do.
You do not need a gym membership or expensive equipment to start your fitness journey.
This is a progression workout from Beginner No Equipment Core Workout
Intermediate No-Equipment Core Workout
| Exercise | Sets | Reps/Time |
|---|---|---|
| 1. Kneeling Superman | 3 | 60 sec |
| 2. Reverse Crunch | 3 | 15 reps |
| 3. Supine Bridge with Leg Extension | 3 | 45 sec |
| 4. Bent Knee Leg Lower | 3 | 15 reps |
| 5. Half Plank | 3 | 45 sec |
| 6. Oblique Reach (Crunch) | 3 | 15 reps |
| 7. Side Plank (Beginner) | 3 | 45 sec |
| 8. Bent Knee Crunch (Arms Across Chest) | 3 | 15 reps |
No equipment is required for this workout, however, I would suggest a soft floor area and you can easily time the exercises using your phone’s timer. To make things more comfortable I would suggest a decent gym/yoga mat and a dedicated timer as shown below.
Equipment
- GymBoss (I earn commission from tsponsored link via Amazon.co.uk)
- Exercise Matt (sponsored link via Amazon.co.uk)
GymBoss, the Number One Tool you Need to Time your HIIT Intervals
Beginner No-Equipment Core Workout Exercises
1. Kneeling Superman
2. Reverse Crunch
Get more reverse crunch action in my April Abs challenge or start anytime with my 28-day version
3. Supine Bridge with Leg Extension
4. Bent Knee Leg Lower
5. Half Plank
Take your Half Plank to the next level with my January Plank Challenge or start anytime with my 28 day version
6. Oblique Reach (Crunch)
7. Side Plank (Beginner)
8. Bent Knee Crunch (Arms Across Chest)
Get more crunch action in my April Abs challenge or start anytime with my 28-day version