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Who says you can’t work out a massive sweat and continue to smash all your fitness and health goals without a gym? Try out this full body strength & conditioning workout by personal trainer at Core Collective, Dan Hammond. 

No excuses because all you need is a chair, mat (optional) and a whole lot of determination for this challenging workout. 


Set One

10 repetitions


Start standing tall with your feet shoulder-width apart or slightly wider. Extend your arms straight out in front of you to help with balance as you sit back down into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, and knees over your ankles. Keeping your body tight throughout the movement, push back through your heels and bring yourself back to starting position.

Squat Jumps
10 repetitions 


Start by doing a regular squat (as described above), and engage your core as you jump straight up explosively. When you land, do so with control and as softly as possible, lowering back into the initial squat position.

Push Ups
10 repetitions 


Begin with your chest and stomach flat on the floor. Legs should be straight out behind you and palms at chest level with the arms bent out. Push from your hands lifting your torso, chest and thighs off the ground. Lower down again bringing your toso, chest and thighs close to (but not touching) the floor, and repeat. 

Tip: For a slightly easier variation, try doing this movement with your knees on the ground. 

Plank on Elbows
60 seconds


Place your forearms on the floor. Your elbows should be aligned below your shoulders and arms parallel to your body shoulder-width apart. Ground your toes and elbows and push off the floor squeezing your glutes and engaging the core to stabilize your body. Protect your neck and spine by gazing focus onto a spot about a foot beyond your hands and keeping your head in line with your back. 

Set Two 

10 repetitions per side


Standing straight, engage your core as you take a big step forward, bending your front knee to lower your body so the back knee lightly taps the floor. Drive the front heel into the floor as you step back to return to the starting position. Repeat with the other leg.

Jump lunges
10 repetitions per side 


Start by doing a regular lunge (as described above). Engage your core as you jump explosively, switching legs and land as soft as possible into a lunge on the opposite leg.

10 repetitions


Grab a chair and position your hands about shoulder-width distance apart. Your arms should be straight with a slight bend to keep tension on your triceps. Slide your butt off the chair with your legs extended out in front of you slightly. Slowly bend from your elbows until they’re at around a 90-degree angle, keeping your back close to the chair. Once you reach the bottom, press down into the chair as you straighten your arms and return back to the starting position. 

Plank on Hands
60 seconds


Similar to the plank on elbows done in circuit one of this program, this variation is done with the hands placed shoulder-width apart. 

Set Three

Hip Thrusts
10 repetitions


Lie down facing up on the floor with your knees bent and feet planted firmly on the floor. Engage your core, press your heels on the floor and squeeze your glutes as you drive your hips upwards and down again to complete a repetition. 

Single Leg Hip Thrusts
10 repetitions per side 


The single leg hip thrust is variation of the hip thrust described above, except with one of your legs raised straight out. Complete 10 repetitions on one leg and then switch legs to complete another 10 on the other side. 

Plank on Elbows to Push Ups 
10 repetitions


Begin in a plank on your forearms with your elbows shoulder-width apart. Press yourself up from the floor one arm at a time into the top of a push up position. Lower down all the way while maintaining your body in a straight line. When you reach the bottom, lift your hands off the floor for a moment before you press down to lift your body up and back into a plank position. Lower down onto your elbows and back to the starting position. 

Bear Crawl
60 seconds


Start in a tabletop position on your hands and knees with your hands directly under your shoulders and knees directly below your hips. Tuck your back toes under and hover off the floor slightly. Tuck your navel into your spine, flatten your back and engage your core. Use your opposite arm and leg (e.g., right arm, left leg) to take a step forward. Move each limb as far forward as you can to keep your body stable throughout the movement. Repeat this movement alternating limbs, taking a few steps forward and then backwards. 

In need of more at-home workout programs to keep you fit without a gym? Follow Dan on Instagram for more at-home workouts like this one! 



After 10 years as a professional footballer in both the UK and Singapore, Dan Hammond turned his attention to the fitness industry as a strength and conditioning coach.

With a focus on functional strength and conditioning his training methods are applicable from the beginner to the pro athlete.