How to keep your strength with no equipment



Midline includes any tissue that supports the spine and hips. The greater strength you create around those structures, the greater your ability becomes at applying force.

A strong midline will create a solid platform for effective force production.



Isometric exercises provide constant tension on specific muscles without the joint moving. They require maximum effort and are a useful tool to create strength and stability around specific joints and muscles.

A more stable joint will not only help to maintain strength, but to reduce potential for injury when returning to training.



Plyometric exercises are explosive movements that exert maximal force in a short time. Examples include jumping, bounding, hopping.

Plyometric training can increase muscle stiffness and improve elastic energy which is important for generating power and improving speed. Incorporating them into your workout routine can help improve your overall athletic performance. 



Unilateral movements such as lunges and step ups are the go to exercise when training from home, but have you considered performing them laterally?

Moving sideways and performing lunge movements laterally will force your stabilizers to switch on. It is easy to neglect them in training especially when you’re focusing on those bigger lifts. However, if you can add them into your training they will help strengthen those important stabilizers that will carry over into your bigger lifts. 



Tempo training is the speed at which you perform each portion of the movement. For example, when performing a push up you may choose a 5:2:1 tempo. This means you do the eccentric portion (down phase) for 5 seconds, hold in the bottom for 2 seconds, then do the concentric portion (upward phase) for 1 second.

Slowing your tempo down requires intent and focus. This helps you feel the muscles you’re using and will carry over when you start loading those movement patterns again. 




Monday – Lower body


A1. Sliding body weight skater squat – 2 x 8 each side

A2. Single leg bodyweight good morning – 2 x 8 each side

A3. Glute bridges – 2 x 10


B1. Vertical jump to landing – 3 x 4

B2: Step up to power jump – 3 x 4 each leg

B3: Lateral hop into single leg hop – 3 x 6


C1. Lateral lunges (tempo 3:1:1) – 3 x 8 total alternating

C2. Lateral step up (tempo 1:1:3) – 3 x 8 each side


D1. Copenhagen adduction exercise – 2 x 15-30 sec (choose a comfortable time)

D2. Side plank with top leg elevated – 2 x 30 sec

D3. Quadruped exercise – 2 x 10 total alternating


Wednesday – Midline


A1. Plank knee tap – 3 x 10

A2. Hip extension with alternate knee lifts – 3 x 10

A3. Dead bug abdominal exercise – 3 x 10


B1. Single arm plank (on elbow) – 3 x 30 sec each side

B2. Reverse plank isometric hold – 3 x 30 sec

B3. Straight leg lying twist – 3 x 12 total rotations


C1. Incline straight leg hip thrust – single leg – 3 x 6 each side

C2. Lying single leg straight leg raise – 3 x 20 total alternating


C3. Slider hamstring curls – 3 x 4-8 (depending on your level choose appropriate reps)


Friday – Upper body


A1. Shoulder tap – 3 x 10 total alternating

A2. Prone y w raise – 3 x 10

A3. Seal to downward dog – 3 x 5


B1. Dynamic push up wide grip – 3 x 4

B2. Push up jack close grip – 3 x 6-10 reps (choose a range you can maintain power through)


C1. Prone t raise isometric hold – 3 x 30 sec

C2. Wide push ups (tempo 4:2:1) – 3 x 10


D1. Bodyweight reverse hyper extensions (use a chair) – 3 x 12

D2. Dolphin push up – 3 x 10

D2: Push up pull through (use any household object) – 3 x 8


Want to learn more about our online training programs?


Check out our body weight template program.

Alternatively if you have access to equipment we cater to a variety of different goals with our online programs.

For more information on customised plans, contact us to book a consultation to discuss your goals and a suitable program for you.