Sometimes things don’t always go as planned. Maybe you’re getting ready to do your workout at home and it requires a piece of equipment that you don’t have, or that super annoying guy is hogging all the equipment at the gym. Well I’m here to help!
Hopefully the following information will guide you and give you some suggestions you need to adjust on the fly!
All of these exercises should be available as substitutions in the Train Heroic App! I will work on keeping this updated!
If you are looking to add to your home gym, check out this post on how to use things you have at home to make new lifting equipment, or look into Stix and Stone Products for the ultimate home gym savings!
CIRCUITS FOR QUICK WORKOUTS
In the exercise column search for:
Ain’t nobody got time for that
Lower Body
Squats
Other Substitutions – Front Squat, Zercher Squats, Split Squat, Leg Press, Landmine Squat
If you don’t have a barbell – Goblet Squats, DB Squats, DB Split Squats, Rear Foot Elevated Split Squat (RFESS)
If you don’t have any equipment – Bodyweight Squats, Split Squats, Lateral Squats
Deadlifts and RDLs
Other Substitutions – Hex Bar Deadlift, Sumo Deadlift, RDLs, Barbells Glute Bridges
If you don’t have a barbell – DB Deadlifts, DB Suitcase Deadlift, RDL Deadlifts, DB Sumo Deadlift
If you don’t have any equipment – Bodyweight Squats and Glute Bridges
Jumps and Sprints
For any type of jump feel free to substitute a form of squat.
For sprints – split jumps, split squats, or step-ups
Upper Body
Presses – Bench, Incline, and Overhead
If you don’t have a barbell – DB Bench, DB Incline Press, DB Overhead Press, 1 DB Bench, Alternating DB Bench, 1 DB Incline, Alternating DB Incline, 1 DB Overhead Press, Alternating DB Overhead Press
If you don’t have any equipment – Push-ups, Pike Push-ups, Hindu Push-ups, Close Grip Push-ups, Wide Grip Push-Ups, Handstand Push-ups (Extreme, but doable!)
Rows and Pulls
Just a note – These are very tricky to perform without some equipment!
Barbell Row
Other Substitutions – Seated Cable Row, Chest Supported Row, Pendlay Row, Inverted Row, Barbell Pullovers
No Barbell – DB Row, 1 DB Row, Band Row, Pull-Ups, Facepulls, DB Pull Overs
No Equipment – Pull-ups, I’s and Y’s, Reverse Push-Up
Pull-Ups/Chin-Ups
Other Substitutions – Lat Pulldown, Band Pulldown
No Chin-Up Bar – DB Row, 1 DB Row, Band Row, Pull-Ups, Facepulls, DB Pull Overs, Band Pull Apart
No Equipment – Pull-ups, I’s and Y’s, Reverse Push-Up
Core Exercises
Pallof Press – If you don’t have a band or cable machine – Substitute in Side Planks
Ab Rollouts – Planks, or Inchworms
Landmine Rotations – Russian Twists, Side Planks
Accessory Exercises
Curls or any Bicep Exercise – Chin-ups
Tricep Extensions, Pulldowns, Skull Crushers – Close Grip Push-Ups