No Equipment Sports Workout Routine That Can Be Done Anywhere

There are lots of sports workout routines that you can try. You might be looking for a baseball, football, or b-ball workout routine. The good news is that there are several core exercises that train muscle groups used for a variety of sports. We have got a complete workout routine for you that is not only going to work on your upper-body strength; it’s also going to work on your lower body strength. 

Following this routine can help you to lose fat and gain muscle mass as well. But best of all, you won’t need an expensive exercise machine to perform this circuit. So let’s get to it right away.

Pushups

Our first drill we’re going to be doing push-ups. You can do it like a regular push up a workout or add a bit more variation for making it more difficult.  As for the beginning, I suppose you already have an idea about how to perform a basic push up. 

So now, first, take the stance and start lowering yourself down on the ground. Once you are close to the ground or almost tapping the chest, now come back right up. Do it for 10 to 12 repetitions for 3-4 sets. As for the variation, you can perform the diamond push up. 

Diamond pushups are just like regular pushups, but your hands will be closer to each other, almost like a diamond shape. This is not only great for your upper-body strength; it will improve your triceps strength as well. 

Squat

The next exercise in our circuit is a simple bodyweight squat. The squat is a very useful exercise for burning out your lower body and developing strength and stamina. You need to start at a feet shoulder-width apart.

Start by getting into a stance, then lower yourself into a squat. Come back up in one single fluid motion and again continue. The squat is great for that lower body and posterior chain, as well as your quads.

Superman

The next exercise we’re going to be working on the lower back and core of your body using the Superman exercise. The key with this exercise it’s flex your lower back but do not come up too high off of the ground. 

Because you can strain your lower back. So flex your lower back area,pause at the top and then squat back down again. Do this in a continuous fluid motion. Perform it in 3 or 4 sets of 10 to 12 repetition  with a greater focus on that lower back and core of your body so the core 

Lunges

So the next exercise we’re going to be working on is lunges in place. Lunges are a great workout to activate the glutes and the posterior chain of your body. To perform a stationary lunge, you need to take the first step out with the right foot hands on your hips. 

This will help you keep your balance when you come back up. As you have performed it with the right foot, now perform it with your left foot as well. Alternating the feet is essential, and keep in mind that you should not let your knee too far ahead of your toes. Because here you will be trying to activate that posterior chain and activate that glute muscle of your butt. Bringing the knee forward takes the emphasis away.

Toe Touches

The next and last exercise you’ll do is toe touches. This is going to challenge and activate the core muscles of your body. Strengthening these muscles is important not only for your explosiveness but also for your vertical jump as well. 

Start by lying flat on your back. The first part of the movement is lifting both the legs and arms at the same time. Make them touch each other, then go back to the starting position once again.

Try This No-Equipment Sports Workout Routine

Give this program a try. You’ll become faster and stronger as a result, and you’ll be able to apply these new abilities to your favorite sport.