No Gym, No Problem!

Exercises that can increase athletic performance without going to the gym

All of us, at one time or another, have had a hard time getting to the gym. However, this should not be an excuse to let our strength or fitness levels deteriorate. Increasing performance takes time and effort; in order to increase performance the bottom line is hard work. There is a whole world at your fingertips to explore and utilize as a gym. Below is a list of exercises for you to choose. To begin, choose 2 or 3 exercises from each group and complete 2 sets of 8 to 12 reps of each. Once you feel comfortable with the exercises, increase to 4 or 5 sets of each exercise. Don’t always choose the same exercises, it is fun to mix it up!

All of the exercises are performed with only your body weight so minimal equipment is needed. The exercises below are grouped according to which muscles they work. Choose exercises that challenge you. To increase your performance you need to step out of your comfort zone.

Group 1(Lower Body Strength) Group 2(Upper Body Strength)


Squats                                                             Push Ups

Sumo Squats(wide foot stance)                      Wide Grip Push Ups

Split Squats                                                     Close Grip Push Ups

Single Leg Squats                                               Scap Push Ups

Wall Sits                                               Internal/ External Rotation

Step Ups(Onto a chair or bench or stair)  Pull Ups(Palms face away from you)

High Knee Balance                                      Chin Ups(Palms face towards you)

Walking Lunges                                                Wide Grip Pull Ups

Lateral Lunges                                                  Close Grip Pull Ups

Calf Raisers                                          Dips (From a chair or bench)

Hip Bridge Extension                                Front Shoulder Raise

Single Leg Hip Bridge extensions               Lateral Shoulder Raise

Laying Hip Abduction                                      Reverse Shoulder Fly

Laying Hip Adduction                                        Chest Fly

Group 3 (Abdominal Strength)                    Group 4 (Plyometrics)

Sit Ups                                                               Squat Jumps

Butterfly Crunch                                                 Tuck Jumps

Coffins                                                            Single Leg Jumps

Crossover Crunch                                         Side to Side Jumps

Bicycles                                                              Jump Rope

Bird Dogs                                                          Step Jumps

Super Heroes                                                        Burpees

Pike Ups                                                              Bounding

Alternating Pike Ups                                            Skipping

Planks                                                                  Reverse Skipping

Lateral Planks                                            Straight Leg Skipping

Elbow Taps                                                        Skip w/ High Knee

Change the Channel                                             Jumping Jacks

Lateral Plank + Twist            Box Jumps or Hurdle Jumps(If available)