You might get your workouts from Instagram – and while we love a fitfluencer as much as the next girl, it just doesn’t replace real technique tips that take your standard total-body equipment-free workout to the next level. The answer? Women’s Health 2019 Next Fitness Star Nomawothi Bafana, creator of this workout, says it’s all about targeting multiple muscles at once in each move.
What we love about compound exercises
When we talk about an effective total-body equipment-free workout, the first thing that comes to mind is compound movements. That’s because compound movements engage multiple muscles at once, which not only saves time, making it more efficient, but also enhances overall strength.
By using multiple muscle groups at once, your body is forced to work harder, which increases muscle strength overall. Bonus: by adding more to your workout plate, you inevitably burn more calories and also improve real-world functionality.
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Try This Total-Body Equipment-Free Workout
This compound-move workout circuit, created by Bafana, is a boot camp-style total-body workout to give you full-body definition and ramp up strength.
Best part? All these workouts can be done outdoors. Do the moves in order, completing all reps and three sets of each exercise before moving to the next. Rest between sets.
1. Modified prisoner squats
Reps: 15 | Sets: 3
Targets: glutes, thighs, core
- Kneel with legs slightly wider than hip-width apart. Lift your arms and place both hands behind your head (A).
- Step up to a squat position, using one leg at a time (B).
- Now bend your knees, lowering back down to the kneeling position. That’s one rep.
Technique tip: “Pace yourself,” says Bafana. “This move will work your glutes and legs. Prisoner squats increase your flexibility and cardio.”
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2. Walking lunges
Reps: 15 | Sets: 3
Targets: glutes, thighs, core
- Stand tall with feet hip-width apart (A).
- Take a big step forward with your left leg, shifting your weight forward with your heel landing first.
- Lower your body until your left thigh is parallel to the floor (B). Your knee shouldn’t go over the front of your toe.
- Press into your left heel to stand and repeat, stepping forward with your opposite leg. That’s one rep. Continue walking until you’ve done 15 on each leg.
Technique tip: Make it harder – hold a small tyre or weight above your head. Keep your arms straight. “Walking lunges target your glutes, quads and hamstrings. Remember to engage your core throughout the move,” says Bafana.
3. Running drills
Sets: 3
Targets: glutes, thighs, calves, obliques
- Use markers, such as fitness cones, bricks or shoes to create a square that is two meters in length and width.
- Sprint from one cone to the next, touching each cone with your hand before sprinting to the next cone.
- Focus on your running posture and engage your core muscles. Continue the pattern until you’ve touched all four cones.
- That’s one set. Start slowly if you’re a beginner and gradually increase your speed.
Technique tip: “Running drills are good for cardio and stamina levels. Your heart and lung capacity will be stronger and you’ll lose weight,” says Bafana.
4. Side plank with oblique crunch
Time: 30 seconds per side | Sets: 3
Targets: Obliques, abs, hips, shoulders
- Begin seated on the floor with your left hand below your left shoulder and feet stacked.
- Lift your body into a side plank, keeping abs engaged (A).
- Lift your leg into an oblique crunch (B). Lower and lift for time. Repeat on the other side.
Technique tip: “You’ll use your full body for this move without realising it. You’ll engage your obliques, hips, shoulders, arms and legs, strengthening your core and stability,” says Bafana. “Depending on your fitness, you can do this move for longer.”
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5. Push-up with shoulder tap
Reps: 15 | Sets: 3
Targets: Obliques, abs, hips, shoulders
- Begin in high plank, hands under shoulders, feet hip-width apart (A).
- Keeping your body long with abs tight and arms beneath your shoulders, inhale and bring your chest close to the ground (B).
- Exhale as you push back up.
- Tap your left shoulder with your right hand (C), then tap your right shoulder with your left hand. That’s one rep.
Technique tip: “Your shoulders, chest, back and core will benefit from this move,” says Bafana. Keep your trunk moving as one unit – no hip dips!
6. Clap crunches
Reps: 15 | Sets: 3
Targets: Obliques, abs,
- Lie on your back (A). Then, bend one leg 90 degrees.
- Crunch up, extending your arms underneath your thigh and bring your hands to clap (B).
- Repeat on the other side. That’s one rep.
- Continue alternating until you’ve done 15 reps with each leg.
Technique tip: “This workout benefits your entire core for abs of steel,” says Bafana.
Screenshot this routine
Total-Body No-Equipment Workout
Equipment: none | Format: circuit | Reps: 15 each | Sets: 3
Do these moves one after another with 30sec rest in between. Complete three sets of each move before moving on to the next.
1. Modified prisoner squats
Reps: 15
2. Walking lunges
Reps: 15 each side
3. Running drills
Reps: Complete three sets, four sprints per set.
4. Side plank with oblique crunch
Reps: 30 secs per side
5. Push-up with shoulder tap
Reps: 15 each side
6. Clap crunches
Reps: 15
Complete three rounds of each move before moving on.
