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Forget the gym — trainer shares the 9 moves you need to build full-body strength without any equipment
The beauty of strength training is that it doesn’t have to mean pricey memberships or crowded classes. That’s right, some of the most effective routines can be done at home. Thanks to my favorite trainer, Kirra Mitlo, I’m excited to share her nine-move, full-body, strength-building routine you can do anywhere.
Coach Mitlo describes the workout as “A full-body, low-impact workout that engages all muscle groups while challenging your balance and keeping your joints happy.” There is no equipment needed, although I always suggest investing in one of the best yoga mats to increase the comfort of floor-based exercise.
If you already have an exercise mat and are ready to go, here’s how the routine is structured. Kirra Mitlo recommends completing each exercise for 40 seconds, followed by 20 seconds of rest. After finishing all nine exercises, take a 60 to 90 second break, then repeat the sequence for two to three rounds.
Now, let’s take a look at the moves and what Mitlo says each exercise will do for your body.
Slow Standing March + Twist
This exercise will target your obliques, hip flexors, balance, and your stability. You might feel a little bit of a “muscle burn” in the side of your stomach, and this is because we are targeting our oblique muscles which are on the outside of our abdominals (the front of your stomach).
Side Step Into a Squat + Floor Tap
This dynamic squat exercise is going to challenge your squat depth and your legs. The goal is to be able to tap the floor with your hand as you step out into the squat; however, if your knees or hips feel like they are limiting you that is okay, just reach down as far as you can comfortably.
Alternating Standing crunches
This movement is going to work on your six-pack abs, which are the front of your stomach. If you are someone who tends to get back or neck pain doing different core exercises on the floor, this standing alternating crunch is going to be a great exercise for you to practice.
Since this movement is standing, it will reduce a lot of pressure on your joints.
Side Lying Tricep Press Ups
This movement can be done lying on the floor or even lying on your bed from your side. You will have your palm flat in front of your chest, and press through that hand to lift your upper body up off the floor.
This movement targets your triceps and shoulders, it is also a great exercise to do for longevity because, as we age, it gets difficult to get up from a lying position, and having tricep strength to press your body up is going to be crucial!
Alternating Step Back + Tricep Extension
This exercise is a combination of a step back and a bodyweight tricep extension. This exercise is one of my favorites because it targets the triceps, and something about the synchronization of the step and tricep extension gives me a little serotonin boost!
Straight Arm Curl to Press
If you want to feel strong, this movement is going to be your best friend. A little pro tip is to squeeze your fists into a ball to create even more tension. This is a great way to also build muscle connection.
Air Dogs
Air dogs are a great way to improve your stability and target your glutes and shoulders. To maintain really great balance try to find one stationary spot or object in front of you to stare at, this will help you stay locked in.
Step Reverse Lunge
One of my all-time favorite lunge variations is the 2-step reverse lunge. First, you will take a small step back and dip down into a lunge, then press up and step further back into a full deep lunge. Sit as deep into these lunges as you comfortably can.
Bent Over Row + Tricep Kickback
This movement is going to target your back, glutes, upper back, and triceps! When you are completing the “row” portion of this exercise, envision a pencil between your shoulder blades on your back, and try to squeeze that “imaginary pencil”. Queues like this can help build your mind-to-muscle connection so you can really feel the movement!
Whether you’re just heading back to school and need a dorm-friendly routine that won’t wake your neighbors, or you’re someone who travels often and wants a hotel-friendly workout, or you simply want to build strength from the comfort of your own home, Mitlo’s got you covered.
This no-jumping, no-equipment sequence fits into small spaces and busy schedules without any fuss.
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