In this era of Covid-19, many people are unfortunately avoiding the gym. Another issue with the pandemic has been the soaring demand for home gym equipment.
The result has been a very tight supply pipeline, and soaring costs for home gym equipment. This is particularly the case with barbells and dumbbells, squat racks, and the larger home gyms with all the bells and whistles.
However, all is not lost if you need to do some strength training, but have no equipment.
Here are a few exercises you can do at home with no equipment that will hit virtually all of the major muscle groups.
Push Ups
The beauty of the basic push up is how many variations you can employ. In the classic P90X 
In my kung fu training, we did upwards of ten different variations that I can recall.
Push ups in all their variations will work the chest, shoulders, upper back, lats, triceps, forearms and the core.
Wall Squat
The isometric wall squat is one where you start out with your back against a wall, feet are shoulder width apart, legs are straight, but angled one step away from the wall.
You then slide down to where your thighs are parallel to the floor, and hold that position as long as you can.
If you can’t go that low, start by going as low as you can, and hold that position. Just try to work your way lower over time.
The wall squat will work your thighs, upper hamstrings and glutes.
Banana Roll
Lastly, to work the all important core muscles between your upper thigh and your solar plexus, try the banana roll as demonstrated in the video below.
The way I do them is a bit different than in the video, in that I don’t just roll over from front to back and then back again.
I literally roll across the floor, but I pause for five seconds at each position.
I start with my back on the floor, then roll to my right side, hold, then over onto my stomach, hold, then onto my left side, hold, and then on my back again.
I then go back the other direction, and I repeat this twice. I hold the last position for ten seconds. The routine takes about two minutes, and my core is tight!
The banana roll is pretty hard, particularly if you’ve done little core work before. If that is the case, some more simple crunches and leg raises while lying on your back will help as well.
Final Thoughts
If you want to take your game to the next level in 2021, get to work on your body this winter. These exercises will help you quite a bit if you don’t have any equipment to work with, and you can’t get to a gym.
Now, get to work! (below is the banana roll video).
