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No Equipment Workout
EXERCISES.

A focused movement library for no equipment workout. Select any exercise to open its complete technique, muscle, and video guide.

No Equipment Workout training session

20 MOVEMENTS

NO EQUIPMENT WORKOUT

Start with movements you can perform with control. Open a card for detailed form guidance.

Dead Bug exercise
01

Dead Bug

3 × 10 / side · All levels

Push-Up exercise
02

Push-Up

3 × 10–15 · All levels

Goblet Squat exercise
03

Goblet Squat

4 × 8–10 · All levels

Reverse Lunge exercise
04

Reverse Lunge

3 × 8 / side · All levels

Glute Bridge exercise
05

Glute Bridge

3 × 12–15 · Beginner

Forearm Plank exercise
06

Forearm Plank

3 × 30–45 sec · All levels

Side Plank exercise
07

Side Plank

3 × 30 sec / side · All levels

Bird Dog exercise
08

Bird Dog

3 × 8 / side · Beginner

Mountain Climber exercise
09

Mountain Climber

4 × 30 sec · All levels

Jumping Jack exercise
10

Jumping Jack

4 × 45 sec · Beginner

High Knees exercise
11

High Knees

4 × 30 sec · All levels

Close-Grip Push-Up exercise
12

Close-Grip Push-Up

3 × 8–12 · All levels

Diamond Push-Up exercise
13

Diamond Push-Up

3 × 8–12 · All levels

Wide-Grip Push-Up exercise
14

Wide-Grip Push-Up

3 × 12–15 · All levels

Walking Lunge exercise
15

Walking Lunge

3 × 10 / side · All levels

Standing Calf Raise exercise
16

Standing Calf Raise

4 × 12–15 · All levels

Reverse Crunch exercise
17

Reverse Crunch

3 × 12–15 · All levels

Flutter Kick exercise
18

Flutter Kick

3 × 30 sec · All levels

Bear Crawl exercise
19

Bear Crawl

4 × 20 m · All levels

Hollow-Body Hold exercise
20

Hollow-Body Hold

3 × 20–30 sec · All levels