Dempsey Marks: Full-Body Workout with No Equipment

full body workout no equipment

A Quick, Full-Body Workout You Can Do Anywhere

Staying motivated to work out is really all about getting in the groove by having plenty of alternative workouts that keep you engaged – a.k.a. interested. This complete workout – designed by the popular Dempsey Marks – makes for a quick way to get in a great workout, wherever you are! Got to love at-home workouts!

At-Home, Full Body Workout

Plank to Downdog

Plank to Downward Facing Dog

Targets: Shoulders, Arms, Abs, Back

Begin in a high plank, with your shoulders stacked above your wrists.  Make sure your feet are shoulder-width distance apart.  Engage your core and keep your spine straight.  Hold high plank for 5 breaths.

Press into your palms and send your hips up and back into Downward Facing Dog.  Spread your palms wide and pull your shoulders away from your ears.  Hold Downward Facing Dog for 5 breaths before returning to high plank.  Repeat 5-10 times.

Curtsy Lunge

Lateral Lunge to Curtsy Lunge

Targets: Legs & Butt

Begin standing with your feet shoulder-width apart.  Step your right foot to the right and squat down, keeping your left leg straight.  Pause for a second and push through your right foot, lunging back diagonally and crossing it behind your left leg.  This is one rep.  Complete 10 reps on each side.

Side Plank Leg Lift

Side Plank Leg Lift

Targets: Abs, Obliques, Shoulders, Arms, Back

Begin in a straight-arm side plank on your right side.  Stack your right shoulder above your right wrist.  Your body should be a straight line from the crown of your head to your toes.

Keeping your core engaged, lift your left leg up.  Don’t allow your hips to sag towards the ground.  Pause for a second and return to the starting position.  Complete 8 reps on each side.

Bridge March

Glute Bridge March

Targets: Butt, Core, Legs, Back

Begin lying on your back with your knees bent, arms by your side, and your feet flat.

Press into your feet and lift your hips up until your body forms a straight line from your knees to your shoulders.

Engage your core.  Lift and straighten your right leg, keeping your knees and thighs aligned.  Pause for a second and lower your right foot to the ground.  Repeat on the other side, keeping your hips lifted the entire time.  Complete 10 reps per side.


Ready to give it a try? Ready to lose your love handles? Let us know how it goes in the comments below!

Dempsey Marks is a fitness trainer, yoga instructor, competitor and founder of
Dempsey Marks
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Dempsey Marks: Full-Body Workout with No Equipment