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No-Equipment Full-Body Workout (Beginner-Friendly Plan)

Alex Stone

February 6, 2026

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This is a simple no-equipment full-body workout you can repeat 2–4×/week. It hits legs, push, pull (via back-focused moves), core, and conditioning.

Disclaimer: educational only. Stop if you feel sharp pain and seek professional advice if needed.

Workout format

• Option A (beginner): 2 rounds
• Option B (intermediate): 3–4 rounds
• Rest: 60–90s between exercises, 2 min between rounds

No-equipment full-body routine

1. Squat – 10–20 reps
2. Push-up (incline if needed) – 6–15 reps
3. Hip hinge (good morning) – 12–20 reps
4. Reverse lunge – 8–12/side
5. Glute bridge – 12–25 reps
6. Plank – 20–60 seconds
7. Superman hold – 20–40 seconds
8. Conditioning finisher: mountain climbers or brisk march – 60 seconds

How to progress (so you keep improving)

• Add reps each week until you hit the top of the range
• Then add a round
• Then slow the lowering phase (3 seconds down)

Common mistakes

• Rushing reps with bad form
• No progression plan
• Skipping recovery and sleep

Weekly schedule example

• Mon: full-body
• Wed: full-body
• Fri: full-body
• Daily: steps/walking