No equipment home workout #1

Before you start

- Make sure (even with home workouts) that you do a proper warm up. Get your body temperature up before you start the training.

- Only use stable surfaces and be careful with what you're going to use.

- Be aware of your surroundings.


Exercises Sets/Reps

Air squat 4 x 12

Jumping lunges 4 x 10-10

Chair dips 4 x 12

Tricep push-ups 4 x Max.

W-extensions 4 x 15

Chin up/inverted rows 4 x 12

Pike push-ups 4 x 10

Plank with shoulder taps 4 x 20

Seated knee-ins 4 x 15


If you can't find the information about one of these exercises online. Contact me and i will send you a link or explain by myself how the exercise works.


To keep in mind

- Take around 60-90 seconds rest between each set.

- Do your exercise slow and steady.

- Drink enough water before and during the workout.

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