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Workout #4: Core and Lower Body Circuit What You Need: No equipment is required, just your body weight! This workout targets the core and legs for a full-body fat burn.
This leg workout has exercises that work the glutes, hamstrings and calves for a lower-body workout. A 30-day lower body workout — no equipment required! Skip to main content
We chatted with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who shares his number one no-equipment workout for men to gain muscle and strength using just their body weight.
A bodyweight squat exercise requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats).
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
Body for Life (BFL) is a 12-week nutrition and exercise program, and also an annual physique transformation competition. The program utilizes a low-fat high-protein diet . It was created by Bill Phillips , a former competitive bodybuilder and previous owner of EAS , a manufacturer of nutritional supplements .
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