10 equipment-free exercises for effective strengthening

Bodyweight training without equipment is an accessible and effective solution for building muscle, wherever you are. Whether at home, in the great outdoors or on the move, bodyweight training offers many advantages:

• Improved muscular strength and endurance
• Greater mobility and stability
• Progression without equipment constraints

With the right method and the right follow-up, it's entirely possible to achieve excellent results. You can find your sports coach on AZEOO and follow his personalized programs for optimized training.

Why train without equipment?

Accessibility and convenience

Bodyweight training requires no financial investment or access to a gym. It allows total flexibility and adaptation to all levels.

Suitable for all levels

Whether you're a beginner or an experienced athlete, equipment-free exercises can be modified to increase or reduce intensity.

Comparison with classic bodybuilding

Unlike weight-bearing exercises, which often target isolated muscles such as horizontal pulling, bodyweight movements work several muscle groups in synergy, promoting better coordination and functional gains.

10 effective exercises without equipment

1. Classic pumps

Position your hands shoulder-width apart, lower your chest to the ground and then raise.

• Muscles exercised: pectorals, triceps, shoulders, core gainer.
• Variations: knee push-ups (beginners), diamond push-ups (triceps), explosive push-ups (advanced).

2. Bodyweight squats

Feet shoulder-width apart, lower your hips backwards until they form a 90° angle.

• Muscles exercised: quadriceps, glutes, hamstrings.
• Variations: jump squat (intensified), sumo squat (adductors).

3. Alternating forward lunges

Take a large step forward, lower the back knee and push to return to the starting position.

• Muscles exercised: quadriceps, glutes, stabilizers.
• Variations: jumping lunges (advanced), back lunges (less pressure on the knees).

4. Dips on chair or bench

With your hands on a stable surface behind you, flex your arms and push back.

• Muscles exercised: triceps, shoulders, pectorals.
• Variations: straight-leg dips (harder), single-leg dips.

5. Static abdominal board

Maintain a sheathed position on the forearms and feet.

• Muscles exercised: abdominals, lumbar, shoulders.
• Variations: side plank, dynamic plank.

6. Mountain climbers

In plank position, quickly alternate knees to chest.

• Muscles exercised: abdominals, legs, cardiovascular endurance.
• Variations: slow movement for deeper work.

7. Supermans for the back

Lying on your stomach, raise your arms and legs simultaneously.

• Muscles exercised: lumbar, shoulders, buttocks.

8. Jump squats

Perform a squat followed by an explosive jump.

• Muscles exercised: legs, explosiveness.

9. Burpees (complete exercise)

Squat, plank, pump, return and jump.

• Muscles exercised: full-body, endurance.

10. Dynamic gainage (plank with rotation)

Alternate plank and torso rotation.

• Muscles exercised: obliques, abdominals.

How do you structure an effective session?

Duration and Frequency

• 3 to 4 sessions per week of 30 to 45 minutes.
• HIIT: 30 sec effort / 15 sec rest over 3 to 5 laps.
• Full-body: 10 to 15 reps per exercise.

Progression

• Increase the duration, number of repetitions or difficulty of the exercises.

Integrate these exercises into your AZEOO program

With AZEOOyou can find your sports coach and follow his or her personalized training programs. This allows you to structure your progress and have optimal follow-up to reach your goals.

Conclusion and call to action

Training without equipment is an effective and accessible way to progress in bodybuilding. By following a well-structured program and finding your coach on AZEOO, you can optimize your progress and reach your goals.

🛠 Try out these exercises and find your coach on AZEOO for a personalized follow-up today!

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