No equipment
No gym, no dumbbells, no excuse: a well-built no equipment workout program makes you progress using bodyweight alone, through technique, execution tempo and range of motion, week after week.
Bodyweight structures a complete full body plan over 9 weeks at three sessions a week, Abs and Core strengthen your trunk in short 15 to 20 minute sessions, Flexibility builds real range of motion without losing strength, and Express 20 fits in 20 minutes flat, three times a week, for the busiest of schedules.
These programs work at the office, on a trip, in a park or at home, with or without a mat, indoors or outdoors: consistency is what counts, never the equipment around you or the room you have.
- No equipmentAt homeHealth
Flexibility
Stretching for stiff athletes · 4-5 sessions of 15-20 min · 9 weeks
€39.5See →≈ one session with a coach
- Weight trainingNo equipmentAt homeHealth
Core
The base of all your training · 3-4 sessions of 15-20 min · 9 weeks
€39.5See →≈ one session with a coach
- Weight trainingNo equipmentAt home
Abs
Core training · 3 sessions per week · 9 weeks
€39.5See →≈ one session with a coach
- Weight trainingFat lossExpressNo equipmentAt home
Express 20
Bodyweight · 3 x 20 minutes a week
€39.5See →≈ one session with a coach
- Weight trainingFat lossExpressNo equipmentAt home
Express 45
Bodyweight · 3 x 45 minutes a week
€39.5See →≈ one session with a coach
- Weight trainingHypertrophyNo equipmentAt home
Bodyweight
Full Body · 3 sessions a week
€39.5See →≈ one session with a coach
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our No equipment programs, free, no credit card.
Can you really make progress with no equipment?
Yes, as long as difficulty comes from something other than added weight. A serious bodyweight program manipulates three variables: leverage (moving from a two-limb version of an exercise to a single-limb one), execution tempo (slowing the lowering phase, adding pauses) and range of motion. Bodyweight applies exactly that logic across 9 weeks of full body training, three sessions a week: the exercises get harder week after week through those three levers, never through weight on a bar. No bench, no machines, no guesswork: the plan tells you exactly what harder means from one week to the next.
Where does no equipment training hit its limits?
Let's be honest: two limits eventually show up. Your back first, which needs pulling work to develop; that is why a pull-up bar is recommended in Bodyweight, even though the PDF lists alternatives. Maximal strength second: past a certain level, especially for the lower body, adding load becomes the simplest way to keep progressing, and gym programs take over from there. Most people, though, have months or even years of progress ahead of them before reaching either limit.
How long does a no equipment session take?
Never more than 45 minutes in our short formats. Express 45 fits into three 45 minute sessions a week for 9 weeks, with nothing but a timer. Express 20 brings that down to three 20 minute sessions, in a timed format where the clock becomes essential. Our 20 minute workout guide explains what such a short format can, and cannot, do for you.
Which program for your core and flexibility?
Abs builds your midsection in three 20 to 25 minute sessions a week over 9 weeks, with an optional weight and band. Core trains trunk stability in 3 to 4 sessions of 15 to 20 minutes: a base worth having whatever your sport. Flexibility rounds things off with 4 to 5 short stretching sessions a week, where a strap or a simple towel does the job.
PDF programs you download once and keep
Each program is a PDF: detailed exercises, sets, rest times, week by week progression and alternatives depending on what you have around you. You download it once and it stays yours, in a park, at the office or on the road. And if you do have a pair of dumbbells or some bands at home, our home workout programs widen the choice further.