Some of the more obvious analogues.

Without formal training equipment, it's easy to feel somewhat lost when selecting exercises for a gym-free training program. Sometimes it's hard to even know where to begin. Ask yourself: what movements am I aiming to get good at? What context or task am I looking to make myself stronger or fitter for? What structures in my body am I prioritizing with this program?

When you know the answers to these questions, your goals and the tools available to reach them will be much clearer in your mind. Once you're there, consider the findings below in the design of your own training regimen.

What we've found

These are the analogues we've found over years of training and coaching athletes in gym-free contexts: objects and surfaces that correspond to a piece of gym equipment for a given movement pattern.

• 01

  A staircase

  Basically a squat rack, if you know how to use it.

• 02

  Railings & elevated corners

  Half of what you need for upper-body work: pulling and pressing angles a rack of dumbbells would otherwise cover.

• 03

  Ledges, scaffolding & tree branches

  The other half. Between the two, you've got most of what a cable stack and a pull-up rig were doing for you anyway.

• 04

  A knee-height, flat surface

  The hinge pattern is the hardest thing to train outside a gym, and a surface at roughly knee height gives you real variation on it.

• 05

  A collection of large stones

  Find a real pile of them and you could train there indefinitely without running out of options.

There's more where this came from

These are just some ideas: the most obvious surfaces and objects that can be utilized for physical training. It goes much further than this. There is an entire world of free, effective training out there to be had, hidden in plain sight and yours for the taking. We have tried and tested much of it, and we're constantly working to develop that frontier further, just so we can bring it to you.

Best,
The Physiquenomics Team