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Body weight, plyometric, no equipment required exercises

Body Weight, No Equipment Required (and no excuses!) Exercises


Body weight, plyometric, no equipment required exercises
Body weight, plyometric, no equipment required exercises


I’m travelling and in beautiful Seattle.  I am working on a goal that is important to me (well, a few actually!) so I don’t want to sacrifice my workouts while I’m here.  The hotel we’re staying has a “fitness center”, but it’s not exactly as advertized.  After travelling 27 hours straight through, I unpacked my bags and head to the hotel gym,  but it only has cardio equipment!!   Gah!  What’s a girl bodybuilder to do?

No problem, instead of buying day passes at the expensive Gold’s Gym across the way, I’m determined to make it work.   So I run my little heart out on the treadmill, I pound my quads at the incumbent bike on hard tension, and then I head over to the elliptical for hamstrings and glutes and alter the angle to a butt machine/stair climber height.  But what can I do for strength routines and my regular 6-day split?

Well, here I’ve compiled a big list of body weight exercises that require absolutely no equipment (I don’t even have a extension band that I would have brought had I known!).  No excuses to not workout here!


Arms, Chest, Back, Shoulders

  • Push-ups
  • Decline pushups
  • Hand stand pushups (closer to wall = greater difficulty)
  • Tricep pushups (diamond pushups)
  • Tricep dips
  • Chest/Back dips (position and angles are different), use chair, ledge or table
  • Dolphin pushup (downward dog pose, lower arms/elbows to floor and back up)
  • Supermans
  • Shoulder series (I, Y, T) (lying face down on floor, extend arms into I, Y, and T positions)
  • Dragon walks (pushup position crawl, where on same side arm comes fwd, foot meets hand position, then same on other side)
  • Spiderman pushup (knee meets elbow)
  • Hindu pushups (from downward dog position slide fwd into pushup)
  • L Seat



  • Plank
  • Sit ups
  • Crunches
  • Side twists (Russian twists)
  • Ab Tucks
  • Bicycle crunches
  • Side crunches
  • Side plank
  • Butterfly crunches
  • V-sit up or v-sit and hold



  • Wall sit
  • Prisoner squats (or body weight squats)
  • Plie stance calf raises
  • Plie stance squats or w/ hold
  • Sumo squats or w/ hold
  • Lunges (side, cross, cross-over (curtsy), stationary (standard), alternating, w/ arm raises, reverse)
  • Bulgarian split squat (one foot on chair, arms over head)
  • Pistol squat (one legged, one fwd, arms straight out)
  • Single-legged deadlift with back leg straight back instead of resting on bench (balance move)
  • Stairs/step ups
  • Butt bridge



  • Burpees
  • Jumping jacks/power jacks
  • Jump squat
  • Mountain climbers
  • Jump lunges
  • Pushup and clap
  • Pushup w/ push-off (plyo pushup)
  • Standing side tucks
  • Star Jumps
  • Jump and tuck
  • Feet together jumps (jump fwd w/ feet together across a room)
  • Single-legged jumps (jump fwd, balancing on one leg across a room then repeat returning back to start on other leg)
  • Side-to-side plyo pushups
  • Jump rope (minus the rope)

Can you think of any more to add to the list?  I’m off to workout and then hit the pool!

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