What if I do not have any equipment?

Here are some tips from our experts:

• If you don’t have dumbbells, you can use water bottles (or bottles filled with something heavy, such as sand) or any full containers, books, a resistance band, etc.

• Exercises where you don’t have to support your hands on a bench while elevating yourself (Incline Push-ups, etc.) or where you don’t have to lie on a bench (Seated Dumbbell Curl, etc.) can be done using a stable chair, armchair, or sofa instead (if you are sure they are strong enough).

• Bench press exercises (such as Incline Bench Press, Chest Press, etc., where you lie on a bench) can be done while lying on the floor.

• Exercises where a bench is used at an inclined angle (when you have to lean into it with your chest, such as the Incline Bench Dumbbell Row) can be done in the following ascending position: keep your back perfectly straight and bend your upper body until it’s almost perpendicular to the floor (this is called a ‘Bent Over Row’).

Here are some alternative exercises that can be done with just your body weight:

• Chest muscles: all variants of push-up exercises;

• Arms: Narrow Push-Ups, Plank-Ups, etc.;

• Legs: bodyweight variants of lunges and squats. You can make them more intense by adding a plyometric (jump training) and static mode (Static Squat, Squat Jumps, Lunge Jumps, etc.);

• Shoulders: Side planks, Y-Superman, W-Superman, Pike Push-Ups;

• Back: all exercises performed lying on your stomach (Superman, Hyperextension, W-Superman).