7 hard workouts with and without the simplest equipment

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You don't have to go to a cool gym to have a grueling workout. These intense workouts can be performed with minimal or no equipment.

Before each workout, do joint warm-ups and dynamic stretches to warm up and activate your muscles. After training, also do not forget about stretching, pay special attention to the muscles that were working.

1. Training with your own weight

This workout is perfect for those who don't have access to free weights at all. It helps to work out the muscles of the arms and chest, hips and buttocks, to pump endurance.

This seemingly light complex becomes a real challenge if you do it many times and do not rest between sets.

• Sprint 200 meters.
• 10 push-ups.

10 jump squats

10 climbing exercises

Perform the complex as many times as you can in 15 minutes, try not to rest between exercises.

2. Workout to work out the main muscle groups

This is a tough complex that loads the triceps and chest, thighs and core muscles, pumps endurance and just leaves you exhausted in a pool of sweat. Apart from push-ups, there are only two exercises in this workout.

Burpee

Jump squats

Complex structure

1. 50 burpees.
2. 50 jump squats.
3. 40 push-ups.
4. 40 jump squats.
5. 30 burpees.
6. 30 jump squats.
7. 20 push-ups.
8. 20 jump squats.
9. 10 burpees.
10. 10 jump squats.

It's okay if you can't do 40 push-ups or jumps in a row. Just do the muscles to the point of failure, then rest a little and carry on. The main thing is not to delay the rest, the complex should be very intense.

3. Training with lunges and pull-ups

If you have a horizontal bar, try this workout. It combines exercises for the upper and lower body: pull-ups pump the muscles of the arms and back, and lunges in motion - the hips and buttocks.

Pull-ups can be performed with any grip, strict or swinging. If you don't know how to pull up yet, you can use an elastic band or do eccentric pull-ups.

Walk 15 meters with lunges, then do pull-ups. Start with 10 pull-ups and in each next approach, reduce their number: lunges 15 meters → 10 pull-ups → lunges 15 meters → 9 pull-ups → lunges 15 meters → 8 pull-ups and so on to one.

If you want to better load your legs and have access to free weights, you can lunges with light dumbbells or a barbell plate raised over your head.

4. Training with dumbbells

Each of the exercises pumps several muscle groups at once, so this workout helps to keep the whole body in good shape and does not take much time.

Reverse lunges, 10 times on each leg

Squats with dumbbell press up, 10-12 reps

One-arm dumbbell bench press, 10-12 reps per arm

Standing Dumbbell Rows, 10-12 reps

Complete 2-3 laps. Rest between exercises - no more than 30 seconds.

If you don't have a bench press, do the same exercise on the floor.

5. Second workout with dumbbells

The workout pumps the muscles of the core, glutes and hamstrings, back, chest and triceps.

Romanian Dumbbell Deadlift - 12-15 reps

Lifting dumbbells in front of you and to the sides - 12-15 reps. Two lifts - one in front of you, one to the sides - are counted as one repetition

Plank Dumbbell Rows - 10-12 reps

Push-ups - to muscle failure

Dumbbell bench press behind the head - 10-12 reps

Finish off with a superset of 20-30 jump squats or climbing exercises, rest 30 seconds, and then hold the plank on one leg or arm for as long as you can.

6. Plyometric training

For this workout, you will need dumbbells and an elevation. Be sure to warm up before exercising to prepare your body for plyometric activity.

Dumbbell Steps: 4 sets of 4-6 reps on each leg. As a hill, you can use a stable chair, a bench in the park, a curbstone in the gym

Jumping to a high bollard (or other hill) - 4 sets of 4 reps

Jumping over an obstacle - 4 sets of 4 jumps. As an obstacle, you can use dug tires, stops in the gym, or some other low objects that you can jump over

Rest for two minutes between sets.

7. Training with basic equipment

For this workout, you will need a basic set of equipment found in any gym: a barbell, dumbbells, and a horizontal bar. If you exercise at home, you can replace the barbell with dumbbells.

The workout is divided into three parts, in each of them you need to complete three circles.

Part 1

Lunges in motion with a barbell on your back, 10 reps per leg

Plyometric push-ups, 5-10 reps

Box jumping, 5-10 reps. If there is no elevation, do the long jump

Part 2

Bulgarian Dumbbell Split Squat, 10 reps per leg

• Burpee, 10 reps.
• Pull-ups, 5 reps.

Part 3

Reverse grip pull-ups, 5 reps

Jumping with a change of legs from a lunge, 10 reps per leg

Romanian deadlift, 10 reps

Of course, such workouts will not help you build up a mountain of muscles, but they are quite suitable for maintaining good physical shape and endurance, muscle tone and cardiovascular health.

It's also a great travel option when you need to keep fit but can't go to a good gym.