When it comes to serious bodybuilding, most of the time you’re going to need to use equipment. For less serious bodybuilders, or those who may be traveling, you can still do bodybuilding workout routines without going to the gym. The important thing is that you give attention to all of the major muscle groups, and remember to practice good form to reduce your chance of injury.

For your upper body, push-ups will do a good job of hitting most of the major muscles. You can modify these as needed by doing them against a wall, on an incline, with your knees on the floor (modified push-ups), or using full military push-up position. For the very advanced, there are additional options such as pushing yourself completely off of the floor with each repetition, using only one arm, or using only one leg.

The best no-equipment leg exercises for your bodybuilding workout routines will be squats and lunges. Both of these exercises challenge muscles throughout your lower body, with particular emphasis on the quadriceps. If you wish to work on muscle endurance, you can also try squat holds. This is essentially a squat in which you go down into position and then remain there for as long as you can maintain good form. There are also modifications available for lunges. One of the most popular is the “walking lunge,” in which you move forward during each lunge rather than lunging in and out of the same place on the floor.

One area that people sometimes don’t invest sufficient time into in bodybuilding workout routines is the core muscles. Crunches will do an adequate job of targeting the abdominal muscles, though full sit-ups should generally be avoided because of the unnecessary strain they place on the lower back. A more advanced version of the crunch can be achieved with the “bicycle crunch,” in which you turn your body slightly with each crunch so that one elbow is pointing forward, and bring the opposite knee in to meet it. To maintain muscular balance, it’s also important to spend some time on working the back muscles. A back extension is similar to a crunch, but done while lying on your stomach. You then raise your upper body slightly off of the ground and lower it again to complete a rep.

With these basic exercises, you can continue working to strengthen your body even when there’s no gym equipment available to you. Remember to perform each exercise slowly and to pay close attention to form. This will help you to both maximize the workout and avoid injuring yourself. Also, it’s important to give your body adequate rest between sessions so that the muscle tissue has an opportunity to rebuild. Never work the same major muscle group on two consecutive days. If you work hard and rest well, you’ll achieve the results of your dreams.

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