No equipment? What to use instead

Every 30 Flat class works with nothing but a floor. But bodyweight gets easier as you get stronger, and sometimes you want something to push against. Before you buy anything, look around the flat.

A backpack and some books

The best home weight there is. Fill a backpack with books, laid flat and packed tight so nothing shifts, and you have an adjustable weight with handles.

• Squats: hug it to your chest, like carrying a box.
• Lunges and split squats: wear it on both shoulders.
• Glute bridges: rest it across your hips.
• Rows: hold it by the top handle, hinge forward with a flat back, and pull it towards your ribs.

Start lighter than you think. A few hardbacks is plenty for the first week.

Water bottles

A litre of water weighs about a kilogram. That's light, but it's right for shoulder raises, arm circles and anything you do for a lot of reps. Check the caps are on tight.

A towel

• As a strap: loop it round your foot for hamstring and calf stretches when you can't reach your toes.
• As a slider: on a smooth, hard floor, a folded towel under one foot turns lunges and mountain climbers into sliding versions that are harder than they look. It won't slide on carpet.

A sturdy chair, used carefully

A solid chair pushed back against a wall gives you:

• Incline push-ups: hands on the seat. Easier than the floor, harder than the wall.
• Triceps dips: hands on the front edge of the seat, legs out in front.

Only use a chair with four legs, no wheels, that doesn't fold, and always push it against a wall first. Don't stand on it. For step-ups, the bottom stair is safer than any chair.

Stairs

• Step-ups: one foot on the bottom step, drive up, and step down with control.
• Calf raises: heels hanging off the edge of a step, one hand on the rail.

A wall

Underrated. Wall sits for your legs, wall push-ups if floor ones aren't there yet, and wall slides for stiff shoulders after a day at a desk: back flat against the wall, sliding your arms up and down.

The sofa

For split squats, rest your back foot on the sofa seat behind you. It's lower and steadier than a chair, and the cushion is kinder to your foot.

What to leave alone

Some household hacks belong on social media, not in your living room. Don't anchor anything to a door handle, don't use anything with wheels, and don't lift anything awkward enough to pull your back out of line, like a packed suitcase. If a swap means concentrating on not falling over, it isn't helping you train.

Strength 30 is written for bodyweight first, with the backpack as an option for anyone who wants more.