Popsugar Health & Fitness Workouts Best At-Home Strength Training Exercises You Don't Need a Gym to Lose Fat and Build Muscle — Try These 11 Equipment-Free Moves 2 July 2018 by Tamara Pridgett View On One Page Photo 9 of 11 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 9 Up-Down Plank Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank. This counts as one rep. Previous Next Start Slideshow Trainer TipsBody WeightGIF ExercisesBodyweight ExercisesHome WorkoutsArm ExercisesLeg ExercisesButt ExercisesStrength TrainingWorkouts