A Simple Workout: No Equipment Necessary

It can be really easy to get caught up into all the bells and whistles that come with “getting into the gym.” But the reality is, all you need is your mind, body, and a little determination. That’s why today we are trimming the fat and providing you with a simple workout – no equipment necessary. 

But don’t be fooled, just because this is a simple workout does not mean it’s easy. 

Think you can hang? Grab a mat, some water, a timer, and let’s get started.

The Simple Workout: 

Squats x 25

I told you this was a simple workout.  To kick us off you will perform 25 squats. (You can add a weight here if you’d like, but you do not have to!)

But just because this is simple doesn’t mean you can go on autopilot! Pay close attention to your form. 

First step, engage your core. 

Next, stick your tush backwards as if you are about to sit in a chair. Keep your chest lifted as you descend and only go as low as you can while keeping your keeps planted and your chest lifted. If you were wearing a T-shirt with words on it, you should be able to read it. 

Then, push through your feet to return to standing. No hip tucks at the top!

*Perform 25 squats, then immediately move onto the next exercise.*


Walk-out Push-ups x 5

If you, like many others, still haven’t mastered your push-up form yet, that is okay! Check out this quick read to perfect your form and ensure you’re getting the most out of this portion of our simple workout. 

Walk-out push-ups are a little different because they begin standing up. 

Then, roll down until your hands reach the ground. Walk your hands out until you reach a plank position. 

Keeping your shoulders relaxed, lower yourself into a push-up. 

Once you’ve completed the push-up, walk your hands back to your feet and return to standing. 

*Perform 5 walk-out push-ups, then immediately move onto the next exercise.*



Free Energy Estimator / Calorie calculator



Plank shoulder taps x 10 

Plank shoulder taps might make for a simple workout, but they certainly don’t make for an easy workout.

Roll back down until your hands touch the ground, then, walk your hands out to a plank position.

Make sure your shoulders are relaxed and your neck is long. 

Without letting your hips tip too much from side to side, lift your right arm and tap your left shoulder. 

Return the hand to the ground and repeat on the other side. 

*Perform 10 total reps, then immediately move on to the next exercise.*

Superman x 10

At this point in the circuit you might be pretty tired, so, I give you permission to lay face down on the floor.

While you’re on your tummy, reach your arms up so they are parallel to your ears. 

Now, engaging your lats to keep your shoulders down, lengthen your arms and legs away from each other until they lift off the ground. Let your back arch naturally as this happens. 

Then, slowly, return to them to the floor. 

*Perform 10 reps, then rest as little as possible before starting the circuit all over again.*

Wrap it up!

To complete our simple workout, perform a total for four rounds. To keep yourself moving, set a timer and see how quickly you can finish-
taking as little rest as possible.

How do you feel? Sweaty?

Let us know by tagging us on Instagram or Tiktok @dancerswholift!

And if you want more workouts tune into this blog every Wednesday. Can’t wait til then? Give these a read in the meantime: 7 Epic At Home Core Exercises (That Aren’t Crunches!, Get Strong Anywhere: The Best Travel Workout Equipment for Busy Dancers on the Go, Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus

Leave a Reply

Your email address will not be published. Required fields are marked *