No Equipment Total Body Two Week Challenge

No Equipment, no problem. Try this total body 14 day routine for quick exercise blasts to fit your schedule wherever you are.

Chest & Triceps

Back

Legs

Core

Routine

  • Perform each exercise routine 3 days for the week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Chest Exercises

  • Pushups – 20 reps
  • Wide Pushups – 20 reps
  • Side to Side Pushups – 10 reps each side
  • Forearm Drop (tricep) Pushups – 10 reps

Back EXERCISES

  • Supermans – 12 reps
  • Cactus Arms Side to Side – 12 reps each side
  • Reverse Snow Angels – 12 reps

LEg EXERCISES

  • Narrow Stance Air Squats – 33 reps
  • Sumo Squats (Wide Stance) – 33 reps each
  • Shoulder Width Air Squats – 34 reps side
  • Hip Thrusts (Legs Extended) – 33 reps
  • Frog Hip Thrusts – 33 reps
  • Hip Thrusts – 34 reps
  • Side Leg Raises – 25 reps each side

Core EXERCISES

  • Toe Touches – 20 Reps
  • Bicycles – 20 Reps
  • Knee Tuck Crunches – 20 Reps
  • Planks – 20 Second Hold

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