The ‘No Equipment, No Excuses’ Home Workout Formula
(Pick a Push + Pick a Lower Body Move + Pick a Core Finisher + Pick a Cardio Burst)
For anyone who wants an effective, full-body workout—no gym, no equipment, no excuses!
Your Easy, No-Fail Home Workout Formula
You don’t need fancy machines or a gym membership to get strong, toned, and energized. If you’ve ever skipped a workout because you didn’t have time to hit the gym or didn’t know what to do at home—this formula is for you.
The ‘No Equipment, No Excuses’ Home Workout Formula is a quick, mix-and-match system that helps you build a complete workout anytime, anywhere. No equipment, no stress—just bodyweight moves that get real results.
Step 1: Pick a Push Movement (Strengthens chest, shoulders, and arms)
Standard push-ups (lower your chest to the ground, then push back up)
Incline push-ups (place hands on a sturdy surface like a chair or couch)
Triceps dips (use the edge of a chair, lowering and lifting your body)
Wall push-ups (stand a few feet from a wall, lean in, and push back)
Knee push-ups (for building strength with less strain)
Step 2: Pick a Lower Body Move (Strengthens legs and glutes)
Bodyweight squats (feet shoulder-width apart, sit back like you’re in a chair, then stand up)
Step-ups (step onto a sturdy chair or bench, then step down)
Glute bridges (lie on your back, feet on the ground, lift hips toward the ceiling)
Wall sit (press your back against a wall and hold a seated position)
Lunges (step forward, lower your back knee, and push back up)
Step 3: Pick a Core Finisher (Tones and strengthens abs and back muscles)
Plank hold (hold yourself up on your forearms and toes, keeping your body straight)
Bicycle crunches (lie on your back, twist side to side bringing opposite elbow to knee)
Seated twists (sit with feet lifted, twist side to side touching the ground)
Leg raises (lie on your back and lift your legs slowly up and down)
Standing knee-to-elbow (stand tall, bring knee up to touch opposite elbow, repeat)
Step 4: Pick a Cardio Burst (Boosts heart rate and burns calories)
Jumping jacks (classic full-body cardio move)
High knees (run in place, bringing knees up as high as possible)
Burpees (squat, jump back into a plank, jump forward, and stand up)
Fast toe taps (tap your toes quickly on a low surface like a step or book)
Dance in place--get funky (great for low-impact cardio)
Best Combos:
Quick Burn: Standard push-ups + squats + bicycle crunches + high knees
Full-Body Fat Blaster: Triceps dips + step-ups + seated twists + burpees
Low-Impact Strength: Wall push-ups + glute bridges + plank hold + marching in place
Core & Cardio Focus: Incline push-ups + lunges + leg raises + jumping jacks
Workout Time: Just 15-20 minutes! Want more? Repeat for 2-3 rounds for an extra challenge.
Why This Works
This formula keeps workouts simple but highly effective, ensuring you target your upper body, lower body, core, and cardio—all with just your bodyweight. No gym? No problem.
Pro Tip: Want even better results? Increase time or reps each week to build strength and endurance over time.
Your Turn!
Now it’s time to build your ultimate home workout! Pick your push, lower body, core, and cardio moves, and get started. Snap a pic or video and tag me @shanesmithpt—I want to see you crush it!
Need a home workout plan tailored to you? Book a free 15-minute consult with me, and I’ll help you create a fitness routine that’s simple, effective, and fits your schedule. Click here to book your spot now!
