No kit / no equipment workout

The no kit workout / no equipment workout training program is the ideal workout for those people who want to get fit, tone up yet don't want to, or can't, visit a gym or health club.

The no kit workout / no equipment workout includes video clips from Men's Fitness Magazine, a leading UK fitness magazine.

No Kit workout: Frequency, sets and reps

Any workout, whether it is a no kit workout or not needs to be performed at least twice a week to achieve the desired results. The no kit workout included in this article is no exception. Look to perform this workout with one day of rest sandwiched in between each session. A possible workout training program could look something like this:

• Monday - Workout
• Tuesday - Rest or run
• Wednesday - Workout
• Thursday - Rest or run
• Friday - Workout
• Saturday - Rest
• Sunday - Rest or run

As for sets and repetitions when it comes to the no kit / no equipment workout, aim to perform each exercise 3 times for 10 reps, either as part of continuous circuit (without rest!) or with between 30-60 seconds rest in between each set of the same exercise.

No kit workout: The exercises

The following exercises should make up your no kit / no equipment workout. The aim will be to exercise and stress all major muscles groups, including the chest, back, shoulders, legs, arms and abs. Rather than explain each exercise we have created a page per exercise and embedded the Men's Fitness Magazine video clips into each exercise page.

• Press ups
• Wall angel
• Clock squat
• Squat thrusts
• Plank
• Side crunch
• Split squat
• Dorsal raise

NOTE: To watch a clip simply click on the exercise name above.

No kit workout: Progression

In order to progress look to continually change elements of the workout. For example perform each exercise slowly one week, ultra slowly the next or with more repetitions the next. Or even change the order of the workout. These simply changes will trick the muscles adapting to a new workload. Remember, once muscles are forced to adapt they develop new tone, look leaner and increase in strength.

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