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How to program a home workout. No equipment needed. - ICON Nutrition

How to program a home workout. No equipment needed.

Training from home…’s just not the same as going to the gym is it?

Nevertheless, there are a few things you can do to stay on top of your game and get through the lockdown without losing motivation, so that when the gyms do re-open you haven’t let your fitness slide too much!

This is going to be a bit of a guide on how to train at home with little to no kit whatsoever.

We don’t all have a garage full of weights to throw around, and unless you want to sell your kidney or take out a second mortgage, buying some new kit right now might be out of the question.

Time to improvise:

There are a few things you can use at home to make your sessions a bit more interesting…

If you have a sturdy chair or something solid that’s roughly chair-height you can add in movements like Dips, Incline or decline push ups, and Step ups.

If you don’t have any DBs or KBs then a good substitute is filling some big water bottles or jugs with water or sand and using those instead.

They might not be as heavy, but do a load of thrusters with some 2 litre water bottles and you will soon feel it.

One of the best things I would recommend is making a homemade power bag.

Find a backpack or duffle bag, fill it with a few bottles of water then pad it out with some towels so that it’s packed tightly, and that’s it. You can actually make these pretty heavy and get a really decent work out with them. It’s ideal for things like GTO’s or adding some weight to squats or step ups, you can even use it for things like Russian swings.

Staying motivated:

A good way to stay motivated is to get competitive. If you usually hit the gym with a few of your friends, why not keep that going by coming up with some workouts together each week, and then at the end of the week posting your scores to see how you did compared to your training partners. This will always make you push that little bit harder if you know you are going to be sharing your scores and trying to beat your friends instead of just going through the motions.

Here are a few example workouts you can do at home with no kit

Workout 1 -

For Time:

50 Squats

50 Sit Ups

25 Push Ups

25 Burpees

100 Step Ups

25 Burpees

25 Push Ups

50 Sit Ups

50 Squats

If you want to make this one extra spicy you can throw a backpack with some weight in it on for the 100 step ups!


Workout 2 –

5 Rounds for Time:

400m Run

30 Jumping Squats

20 V-Ups

10 Push Ups

If you are proficient at Hand Stand Push Ups you could substitute them for the Push Ups.


Workout 3 –

5 mins of Step Ups

4 mins of Double Under

3 mins of Sit Ups

2 mins of Mountain Climbers

1 min of Hand Release Push Ups

*Rest for 1 min and repeat!

 Try and beat your score from the first time through!


Workout 4 –

20 min AMRAP:

20 Push Ups

20 Walking Lunges

20 Chair Dips

20 Bicycle Crunches

 You can change the time cap on this one to suit how long you want your session to be.

These are just a few examples of sessions that you can do at home and still work up a decent sweat. When it comes to designing your own workouts,

Here are some examples of movements you can do with no kit at all:

Squats / Squat jumps

Lunges / jumping lunges

Reverse lunges

Curtsy squats

Cossack squats


Down ups

Burpees / Burpee Jump Overs

Mountain climbers

Push ups / yoga push ups / gecko push ups

Hollow rocks/hollow holds

Sit Ups

V-ups/tuck ups

Bicycle crunches

Russian twists


Side plank


The best thing to do in terms of your training while in lockdown is to try and stay in a routine - plan your sessions in advance, decide when you are going to do them and stick to that plan.

Rather than dwelling on all the stuff you can’t do without being in the gym, think about the stuff you can do!

This is a great time to work on some weaknesses - the things that sometimes get neglected when you are in the gym. That might mean working on a skill such as double unders or handstands, or doing some running intervals and/or longer runs to build up your endurance.

Try to make the most out of your training while we are in lockdown and it won’t be long till you’re back in the gym throwing heavy weights around and smashing PBs again.

Name: Ryan Wells

Box: Crossfit Coventry (owner)

Years of Crossfit: 7 years.

Royal Marine Commando prior to CrossFit.

Competition History:

Rainhill Rocket 1st place
Wild West Team 1st place
Superteam cup 2nd place
Bodypower Games 3rd place

Current PB:
My favourite is probably hitting a 185kg front squat 🤪

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