Built by GraceTrain with purpose.
Built by GraceWorkouts
BUILT BY GRACE
Back to workouts

Start Here · Full body

No-Gym Training: Full Body

A practical home session that uses bodyweight, a wall, and a sturdy chair instead of a gym setup. This edition emphasizes balanced movement.

Preview the exercises
GoalUseful strength and conditioning with household space and simple support · balanced movement
LevelNew to intermediate
Duration20–40 min
Exercises5

BEFORE YOU START

Equipment and structure

Bodyweight · Wall · Chair or bench

HomeNo GymBodyweightSimple SetupBalanced Movement

PRIVATE CALENDAR

Schedule this workout

Choose a day, then add a reviewed session. Your workout results and history stay private to your account.

Resolving your local calendar date…

SIGN IN TO ADD

FULL PRESCRIPTION

Exercise by exercise

  1. 01

    High Box Squat

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a box height that keeps the motion comfortable.
    • Reach your hips back while keeping the whole foot down.
    • Pause lightly on the box, then stand with control.
  2. 02

    Wall Push-Up

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Place hands slightly wider than shoulders.
    • Keep a straight line from head to heel.
    • Bring the chest toward the wall with elbows angled down.
  3. 03

    Band Row

    3 sets · 10–15 · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely before starting.
    • Pull your elbows toward your back pockets.
    • Return slowly without letting your shoulders roll forward.
  4. 04

    Seated Band Row

    3 sets · 10–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely in front of you.
    • Sit tall and pull toward the lower ribs.
    • Keep the torso still as the arms return.
  5. 05

    Suitcase Carry

    3 sets · 30–45 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a load you can carry without leaning.
    • Walk with quiet, controlled steps.
    • Keep the weight close and your shoulders level.