The No Equipment Workout To Get Your Clients Fit And Firing


The no equipment workout is a growing trend, but taking absolutely nothing to a client’s house for a workout can be as spine tingling as it is unnatural.

Thankfully, with our zero kit workout guide below, all you need to bring along is yourself (and maybe something that can play motivational music).

This workout targets every body part, is reasonably quick to complete and will give your clients the summer health kick they’re looking for!

Diamond Push-Ups

Diamond push-ups target the triceps, chest and front deltoids and really gets your client’s blood pumping.

If they are comfortable executing this exercise, you could consider upgrading to elevated diamond push-ups with their feet propped up on a chair.

On the flip side, if they struggle to complete diamond push-ups, get them to perform wide-grip push-ups until they’re able to move their hands closer together.

Tricep Dips

Another triceps and chest exercise, this can be done with or without equipment.

There are many ways of performing triceps dips without gym equipment, but perhaps the most conventional method is to lower your elbows to 90 degrees while resting your hands on a bench or chair.

Alternatively, this exercise can be done using just the floor, as demonstrated in the above video.

Floor Pullovers

A growing trend in no equipment workouts is the floor pullover – a creatively challenging workout which primarily engages the lats.

It works by lying face-down on the floor, fully outstretched with your feet behind you, and pulling yourself up until your arms are vertical at 90 degrees, before slowly lowering yourself back down to the starting position.

Adding a floor pullover to your client’s programme switches it up nicely by incorporating a pull exercise to complement the two push exercises listed above. Skip to 1:30 in the video above to watch fitness sensation Jeff Cavaliere demonstrate this exercise.

Renegade Rows

Renegade rows train every muscle in the upper body, improve posture and significantly enhance core strength and stability.

They combine planking with a dynamic rowing motion that targets the back, shoulders, triceps and biceps.

While people with advanced fitness levels perform this using dumbbells or kettlebells, if your client is just getting started then incorporating just their bodyweight is advisable.

Side Planks

Once your client has effectively performed a front plank through the renegade rows, the side plank is perfect for targeting their obliques and helping them develop a perfect six-pack. After all, no core workout is complete without side work.

Also, if you’re training with someone who’s blessed with superb core strength, it might be worth getting them to try a side plank twist to place more pressure on their abdominals.

Now, onto the lower body exercises…


Let’s be honest, not everyone is strong enough to place a bar and 3 sets of 20kg dumbbells on their back and squat with perfect technique (although it’s a nice bonus if you can!).

The beauty of a bodyweight squat is that it allows your client to focus on their technique and perform more repetitions than they would in a gym, which in turn helps tone their core muscles.

Reverse Lunges

This exercise is a staple part of a no equipment workout. Despite often being wrongly perceived as a ‘basic’ movement, reverse lunges are a stern test of core strength, balance and co-ordination.

What’s more, they’re a safer alternative to forward lunges because they place less stress on your knees – it’s easier to form the 90 degree angle between your thigh and calf and to keep the knee aligned with the ankle.

Mountain Climbers

Last, but definitely not least, are mountain climbers. We thought we’d finish with another compound exercise to stop your clients from resting on their laurels!

Mountain climbers will really work their glutes, quadriceps and hamstrings and are an ideal way of improving joint flexibility.

Form is particularly key with this one – i.e. keeping a clear path between your midsection and the floor maintaining an even distribution of weight between your feet – so it might be worth taking it reasonably slow rather than trying to power on through and risking injury (unless you’re very confident in your client’s fitness levels!)


Hopefully you and your clients find this no equipment workout plan useful in helping them achieve their goals!

However, if you’re instructing them on any of these moves, you will need Public Liability insurance. This protects your legal liability if someone makes a claim against you for an injury they’ve suffered during one of your sessions.

If you take out Public Liability with Insure4Sport, £1m of Professional Indemnity cover is included as standard to protect you against claims made following any advice you’ve given.

Get an instant online quote with us today and leave nothing to chance.

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