No Equipment Full Body Workout

Fitness, Postnatal, Prenatal

The holiday season can be hectic, especially if you’re traveling or juggling a packed schedule. Finding time to stay active and healthy might feel like a challenge, but it doesn’t have to be. Whether you’re away from your usual workout routine or just don’t have access to equipment, this no-equipment workout is perfect for you. In this blog post, we’ll walk you through a workout that you can do anywhere, anytime — no gear required!

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Why No-Equipment Workouts Are a Game Changer

As a perinatal fitness trainer, birth doula, and mom of four, I know firsthand how valuable a quick, effective workout can be, especially when you’re short on time or don’t have access to a gym. Whether you’re in your living room, traveling, or just don’t have equipment around, a no-equipment workout allows you to move your body and keep your fitness goals on track.

In today’s workout, we’ll focus on mobility, strength, and core exercises — all designed to help you feel stronger, more energized, and more flexible. We’ll finish off with a cool-down to help relax your muscles and calm your body.

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1. Mobility Warm-Up: Opening Your Body

A good workout starts with proper mobility to prepare your body and prevent injury. We’ll begin by gently moving through the spine and hips.

Back Expansion Breathing Exercise (1 minute):
- Start in a tabletop position on your forearms.
- Push your chest away from the floor to create a rounded position.
- Inhale deeply, expanding into your back. As you exhale, draw your belly button to your spine, engaging your core.
- This exercise is perfect for opening up tension in the back and giving your spine the movement it craves.

Pelvic Tilts (1 minute):
- Move into a hands-and-knees position, spreading your knees wide while keeping your feet together.
- Exhale as you gently tilt your pelvis, drawing your belly button to your spine. Inhale and return to a neutral position.
- Switch between wider and neutral knee positions to engage different parts of your pelvic floor and spine.

Side Body Stretch (2 minutes):
- Sit in the 90/90 position with one leg in front and the other behind.
- Reach toward the side of your front leg to stretch the side body. Hold the stretch and breathe deeply.
- Switch to the other side after 1 minute.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!

For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

2. Strength Work: Build and Tone Your Muscles

Now it’s time to work up a sweat with some strength exercises. You don’t need equipment — just your body weight and a little focus.

Squats with Pauses (1 minute):
- Start by performing squats, lowering down as if sitting into a chair.
- Pause at the bottom for a second, then exhale as you push back up.
- To increase intensity, slow the descent, pause, and then come up slowly.

Standing Marches with Cross-Body Reach (1 minute):
- Balance on one foot, and drive the opposite knee up.
- As the knee lifts, twist your torso, bringing the opposite elbow to the raised knee.
- Switch sides and continue this movement for 1 minute to engage your core and improve balance.

Single-Leg Deadlifts (1 minute):
- Stand on one foot and reach down with the opposite hand toward your toe (don’t worry if you don’t touch it!).
- Keep your core engaged and your standing leg active as you hinge at the hips.
- Switch sides after 30 seconds.

3. Core Focus: Strengthen Your Midsection

Now we’ll target your core with some functional, bodyweight exercises that challenge both stability and strength.

Bird Dogs (1 minute):
- In a tabletop position, extend one arm forward and the opposite leg back.
- Engage your core as you reach and hold for a second, then return to the starting position.
- Alternate sides for a full minute. Focus on keeping your back neutral, avoiding any arching.

Bear Crawls with Side Steps (1 minute):
- Hover your knees just above the floor in a bear crawl position.
- Step side to side, keeping your core engaged and your hips level.
- You can increase the challenge by moving to a full plank position.

Side Plank with Hip Extensions (1 minute per side):
- Lie on your side with your elbow directly under your shoulder, creating a straight line from head to feet.
- Push your hips forward, engaging your glutes. Lower your hips slightly and repeat.
- For more intensity, straighten your top leg, reach it overhead, and bring your elbow and knee together.

Hamstring Glute Bridges (1 minute):
- Lie on your back with your knees bent and feet on the floor.
- Exhale and push your hips up toward the ceiling, engaging your glutes.
- Hold at the top for a second, and then lower back down.
- For added difficulty, alternate lifting one foot off the ground while keeping your hips steady.

4. Cool-Down: Relax and Stretch

To finish, we’ll take time to cool down and stretch out the body.

Side Body Opener (1 minute per side):
- Return to the 90/90 position, and reach toward the side of your front leg.
- Sink into the back hip and feel a deep stretch along the side body. Breathe deeply into this area.

Windshield Wipers (1 minute):
- Switch your legs side to side, and add a gentle reach to enhance the stretch in your groin.

Final Stretch:
- Finish up with a final side body stretch, focusing on deep breathing and letting go of any tension.

Wrap-Up: Stay Active Anytime, Anywhere

Whether you’re at home or traveling, this no-equipment workout is designed to be efficient and effective for all fitness levels. You can modify it to suit your needs, whether you’re looking for a full-body workout or targeting specific areas like your core, hips, or legs.

Remember, it’s important to listen to your body and take breaks when needed. Consistency is key, so try to incorporate these types of workouts into your routine, even if you’re busy or on the go. Let us know how it went in the comments — I’d love to hear how this workout worked for you!

If you’re looking for more fitness tips and exercises to keep you moving during pregnancy or postpartum, check out our MamasteFit programs, designed to support your fitness journey every step of the way.

Happy moving!

Gina Conley, MS