10 Exercises you can do Without Equipment

1. Rocket jumps

Stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands into the air, straight above your head, and extending your body to its full length. Land softly, reposition your feet and repeat. 

2. Bird Dog Crunch

Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips. Extend your right arm forward and left leg back, maintaining a flat back and square hips. Squeeze your abs and exhale as you draw your right elbow to your left knee. Extend back out to start.

3. Glute Bridge

Lie on your back, knees bent and arms in low V by your hips. Your feet should be about hip distance apart with your heels a few centimeters away from your bum/glutes. Push through your heels to lift your hips up while squeezing your glutes. Try to create one straight line from your shoulders to your knees. Pause for 1-2 seconds, then lower back down.

5. Squats

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

6. Clam Shell

Lie on your left side with your hips, knees, and ankles stacked on top of one another. Bend your knees at a 90-degree angle. Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground. Don’t forget to do the other side!

7. Burpees 

Drop into a squat with your hands on the ground. Kick your feet back into a push-up position. Jump your feet back into a squat, then jump up with your arms extending overhead.

8. Dead Bug

Lie on your back with your feet in the air and knees bent 90 degrees. Raise your arms in the air so that your hands are directly above your shoulders. Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.

9. Pilates Roll-Up

Lie faceup on a mat with your arms resting on the floor above your head. Float your arms up so your wrists are directly over your shoulders and begin to curl your spine up and off the floor. Raise your legs into the air, forming a “U” shape with your body – hold for 2 seconds, then lower down and repeat.


For more information, support and advice feel free to reach out to us on:

TOLL-FREE NUMBER: 0800 000 408

EMAIL: transneteap@mhg.co.za

SMS or send a please call me: 083 450 0508