The Ultimate Body Weight Hockey Off-Ice Workout (No Equipment Necessary)

Do you want the ultimate body weight hockey off-ice workout? No equipment necessary, just your healthy body and a ton of determination to survive what I feel is the toughest of workouts. This workout is perfect for when you are on the road and unable to get to the gym. It can be completed anywhere, including a hotel room, arena hallway, park, or wherever you find yourself craving a good muscle burn and a good old-fashioned sweat. Bad news for the big boys and girls, since the bigger and heavier you are, the tougher this workout gets!

WARNING: Do not attempt this workout unless you are healthy and injury free. If you have a medical condition, please consult with a physician before starting this or any type of exercise program.

HockeyOT Ultimate Body Weight Circuit

Video playlist (see list below for sets and reps)

Warm up:

  1. Shoulder diagonals 8x each side
  2. Sumo squat to hip raise to downward dog stretch 2x
  3. Sumo squat to hip raise to cobra stretch 2x
  4. 3D stretch lunge 4x each position
  5. 3D jumping jax 5x 60 secs (20 secs each direction) with 30 second rest between each set


  1.  2-leg rapid rotation response 16x each side
  2. Rest 10 secs
  3. Lateral shuffle drill 16x each side
  4. Rest 10 secs
  5. 1-leg squat jump 12x each side
  6. Rest 10 secs
  7. Push up 16x
  8. Rest 10 secs
  9. Skater lunge jump 8x each side
  10. Rest 10 secs
  11. Russian lunge 8x each side
  12. Rest 10 secs
  13. Skater hop 8 x each side
  14. Rest 10 secs
  15. Push up 16x
  16. Rest 2-3 mins

Repeat this circuit 2-3 times depending on your fitness (and how much you want to sweat!)

Ultimate Body Weight Hockey Workout in real time

Dr. Chad Moreau is the President of, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit


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