Whether you have access to a gym or not should prevent you from getting a great workout. No-equipment training sessions can still result in gains, and Athlean-X founder and strength coach Jeff Cavaliere CSCS has made it a goal to guarantee you know what you’re doing beyond the standard pushups to crunches combos. He’s previously shared the 10 best bodyweight exercises for building muscle, the 6 best no-equipment forearm building exercises, a 7-move dynamic tension bodyweight workout inspired by Bruce Lee, and his intense 10-minute no-equipment ab workout. Now, he’s demonstrating a new 10-minute, 10-move, no-equipment workout that you can do at home that will hit just about every major muscle group.
Best of all, the routine is designed for all skill levels. To make it work for beginner, intermediate and advanced exercisers, Cavaliere notes you only need to change the duration of the exercise as follows.
- Beginners will perform each exercise for 15 seconds, with 15 seconds rest
- Intermediate exercisers will perform each exercise for 20 seconds, with 10 seconds rest
- Advanced exercisers 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 may opt to do one set, intermediate exercisers should do 2 sets, and advanced exercisers should aim for 3 sets (which would take 15 minutes, if you have the time).
Here’s the workout, which you can do alongside Cavaliere:
Move 1: Ratchet Squats
Do not stress on squat depth so much as moving with intention. Rotate your hips while keeping your torso faced to the front.
Move 2: Shoulder Tap Pike Pushups
If the pike position is too much for you, swap for standard position pushups. If you do take the pike position, keep your core and glutes engaged as you would in any other pushup.
Move 3: Power Ups
Reach straight up rather than out.
Move 4: Pounding Trunk 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 more than moving quickly for each rep. Try to aim for the same place on the floor with each reach.
Move 6: Triceps Toe Taps
Again, focus on nailing the movement rather than speed here. Try to lift your hand and foot at the same time and establish a pace that feels comfortable for you.
Move 7: Angels and Devils
Squeeze your glutes to keep your legs elevated.
Move 8: Pushup Toe Taps
Bend your knees as needed to reach your toes, but make sure to straighten your legs to return to proper pushup position with each rep.
Move 9: Squat Burpees
Come to a quick full break at the top position of each rep to avoid a face plant when you return to the floor.
Move 10: Standing Ab Twists
Squeeze your core as tightly as possible to create tension and do not let up.
“Obviously, it took its toll on me just filming this, and I’m fully expecting the same thing to happen to you with this full-body workout,” says Cavaliere.
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