Whether you have access to a gym or not, it shouldn’t stop you from getting a great workout. Training sessions without equipment can still result in gains, and Athlean-X founder and strength coach Jeff Cavaliere CSCS has made it a goal to ensure you know what you’re doing beyond the standard push-ups and sit-up combinations. He has previously shared The 10 best bodyweight exercises to build muscle., the 6 Best Forearm Building Exercises Without Equipment, to Bruce Lee Inspired 7-Move Dynamic Tension Bodyweight Workout, Y his intense 10-minute abs routine without equipment. Now, he’s demonstrating a new 10-minute, 10-move, no-equipment workout you can do at home that will work almost every major muscle group.
Best of all, the routine is designed for all skill levels. To make it work for beginner, intermediate, and advanced users, Cavaliere notes that you just need to change the duration of the exercise as follows.
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Beginners will perform each exercise for 15 seconds, with 15 seconds rest
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Intermediate athletes will perform each exercise for 20 seconds, with 10 seconds rest.
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Advanced athletes will perform each exercise for 25 seconds, with 5 seconds rest
This workout has 10 moves, which should take 5 minutes. He notes that beginners can choose to do 1 set, intermediate athletes should do 2 sets, and advanced athletes should aim for 3 sets (which would take 15 minutes, if you have time).
Here is the training, which you can do together with Cavaliere:
Movement 1: Ratchet Squats
Don’t emphasize squat depth as much as moving with intent. Rotate your hips while keeping your torso facing forward.
Move 2: Pike push-ups with shoulder touch
If the pike position is too much for you, switch to standard position push-ups. If you take the pike position, keep your core and glutes engaged as you would in any other pushup.
Move 3: Boosters
Reach up instead of out.
Move 4: Strong Log Lifts
Do your best to keep your feet in place. Squeeze your back in the top position.
Move 5: Bridge Reach Overs
Focus on your reach rather than moving quickly for each rep. Try to aim for the same spot on the floor with each scope.
Movement 6: Triceps Toe Taps
Again, focus on nailing movement rather than speed here. Try to lift your hand and foot at the same time and set a pace that is comfortable for you.
Movement 7: Angels and Demons
Squeeze your glutes to keep your legs elevated.
Movement 8: Pushup Toe Taps
Bend your knees as needed to reach your toes, but be sure to straighten your legs to return to the proper push-up position with each rep.
Movement 9: Squat Burpees
Pause quickly and completely at the top of each rep to avoid a face plant when you return to the floor.
Movement 10: Standing Abdominal Twists
Squeeze your core as hard as possible to create tension and don’t give up.
“Obviously, it took a toll on me filming this, and I hope the same thing happens to you with this full-body workout,” says Cavaliere.
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