No Equipment At-Home Workout

Do-Anywhere Circuit

Do you ever find yourself making excuses for not working out? The gym closed; I have to pick up the kids; I’m tired; I have to cook dinner; I worked all day; I’ve always been overweight, so what’s the point? If any of these sound like you, I wrote a GREAT home workout for you to do any time!

Nothing boosts your mood, energy, metabolism and productivity for the day like a quick fast circuit. No equipment needed! If the exercise isn’t challenging, make sure you’re adding more resistance or reps, and minimizing any rest throughout the circuit. You got this!

No Equipment At-Home Workout

15-30 Air squats (If can hold two household items for weight or add a jump at the end, do it!)
15-20 Push-ups on floor, knees, or hands on bed
15-20 Hip thrusts with heels on bed (squeeze hammies and glutes or try single leg!)
15-20 Triceps dips on bed or backwards crab crawl on floor
15-20 Alternating lunges (add weight or a hop if you can!)
15-20 Crunches or sit-ups feet under couch or bed
45- to 60-second wall sit with back against wall, knees directly over ankles at 90 degrees (be sure your knees aren’t over your toes)

Repeat this circuit three times.

Let me know what you thought of this circuit by sharing and commenting on my social media! I also offer a 12-week trainer at, as well as customized programs if you email me at! Until next week!

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

Facebook: /BikiniProAshley
Twitter: @AshleyKfit

Get Ashley’s Leg & Glute Workout at For sponsorship, appearances etc, please email