Tag: Home & Minimal Equipment Workouts

No gym? No gear? No problem. Bodyweight training is underrated, and I’ve built entire workouts using nothing but gravity and grit. Think push-ups, squats, lunges, planks, dips—every rep counts.

It’s not just about reps—it’s about how you do them. I slow down, increase range of motion, and add holds to increase the challenge. Bodyweight work improves control, joint health, and endurance.

It’s portable, scalable, and incredibly effective. If you’ve ever said, “I don’t have time or equipment,” bodyweight is your answer.

Jean Paul Rivas

Resistance bands are criminally underrated. I use them all the time—at home, while traveling, or even in warmups at the gym. They provide constant tension and challenge your muscles in new ways.

You can do squats, rows, curls, presses, lateral walks—almost anything with bands. Plus, they’re joint-friendly and excellent for activating muscles you often overlook, like glutes and rotator cuffs.

I’ve built entire workouts around one or two bands. Trust me—if you think they’re “too easy,” you’re not using them right.

Jean Paul Rivas

If I could only pick one piece of equipment to train with at home? A pair of dumbbells. They’re versatile, compact, and scalable for all levels. You can work your entire body with squats, presses, rows, lunges, and curls.

I often design full-body dumbbell circuits for clients at home:

Goblet squat

Dumbbell row

Overhead press

Romanian deadlift

Core finisher

All you need is 20–30 minutes. Choose a weight that challenges you but lets you maintain form. Progress comes from consistency—not fancy tools.

Jean Paul Rivas

Your core is more than just abs—it’s your foundation. And the best part? You can strengthen it without ever leaving your living room. Here’s a quick go-to routine I often give clients:

30 sec plank

20 Russian twists

15 leg raises

10 slow mountain climbers (each leg)
Repeat 3 rounds.

You don’t need equipment—just a mat or soft surface. Control your movements, focus on your breath, and you’ll feel it. A strong core supports everything: posture, balance, lifts, and injury prevention.

Make it a habit—even 10 minutes a day pays off big over time.

Jean Paul Rivas

No gym? No problem. One of my go-to routines when I’m short on time or away from equipment is a simple full-body circuit: 10 squats, 10 push-ups, 10 lunges per leg, 20-second plank, and 10 glute bridges. Repeat 3–4 rounds, rest 30 seconds between each.

This hits all your major muscle groups—legs, core, glutes, chest—and keeps your heart rate up. You’re building strength and burning fat at the same time. Want more challenge? Slow down the tempo, add an extra round, or reduce your rest time.

Bodyweight workouts are underrated. They build control, balance, and mobility. And they remind you—you don’t need a lot to get results. You just need to move.

Jean Paul Rivas