Hey, have you already done your fitness training? You’re not going to start making excuses, are you? No gym, no time, no equipment…excuses do not count! Our friend Raphael M’Barek shows you seven exercises that you can do anytime and anywhere! He knows exactly what he is talking about, as he was an active member of the Freeletics community for a long time and therefore knows the best exercises for effective training at home. All without equipment as well! Short and sweet just like the workout, we introduce you to the exercises. We don’t want to keep you long…Ready!?  


  1. Staircase-running: 20 seconds, 3 sets. Bring your knees up to your chest (in turns)
  2. Jumping jacks: 60 seconds, 2 sets

1. SPRAWLS (the little brother of burpees)

Training goal: More strength endurance in the chest, torso and the shoulders How to do it: From a standing position you bend down, put your hands on your feet and jump into the push-up position – with straight arms and with your shoulders, hips and heels in a line. From this position you jump back into a standing position and then perform a straight jump in the air, in which you lead your hands behind your head. In the air your shoulders, hips, heels and knees should all be in a line. Repetitions: 4 sets of 10 reps  


Training goal: General body tension, more power in the chest and shoulder muscles How to do it: Starting from the basic push-up position with your arms outstretched you lead by lowering your chest (this should only lightly touch the floor) alternating the bent leg diagonally towards the back – just like a scorpion! Repetitions: 3 sets of 12 reps (alternating your leg each time)  


Training goal:  Strengthening of the back, shoulders and torso How to do it: Sit upright (with your back 90° to the floor and your legs outstretched in front of you) and take the hand towel with your hands. Lead it then from your heels (depending on how flexible you are you can bend your legs so that your back always stays upright) and pull your arms against the resistance of your legs (from your back outwards) slowly towards your body, pulling your shoulder blades together.  Slowly return to your original position and start it all over again. You’re doing well! ;-) Repetitions: 3 sets of 15 reps  


Training goal: Abdominal training and more tension in the torso How to do it: Stay sitting on the floor and put your feet at an angle of about 100° from your knees. Pull your toes, straighten your body and tense your abs. Now rotate with your upper body to the left and right, while the position of your upper body does not change. Repetitions: 3 sets of 10 reps (one rep includes both sides!)  


Training goal: Strength endurance in the triceps, torso and in the shoulders How to do it:  Start in the push-up position and, as fast as possible, pull your right knee to your chest, and then your left knee…alternating every time Repetitions: 3 sets of 30 reps (15 per side)  


Training goal: Strengthening the glutes and thigh muscles How to do it: Put your hands on your hips and make a big lunge forward, while your back knee (in a controlled manner) drops towards the floor. As soon as your standing leg reaches a 90° angle at the knee (please do not let your knee go over your toes and further) you push off powerfully and jump up. In the air you alternate legs and land in a lunge position, with the other leg forward this time. You can gradually increase the speed with which you alternate. Repetitions: 3 sets of 30 reps (15 per side)  


Training goal: Strength endurance in the glutes How to do it: Put your legs shoulder-width apart, drop your bum towards the floor until your knees are at a 90° angle, with your back always staying straight. During the squat, move your arms forwards and upwards until they are roughly horizontal. Hold this position for 20 seconds and then slowly stand up again to an upright position (for about 5 seconds) and then start all over again. Repetitions: 5 sets of 20 seconds plus 5 seconds stood up straight  


  Did you complete the workout? How often do you manage it in one week? Tell us about it, or show us on Instagram!