Get Ripped And Build Strength Without Weights
By Amy Mutchler, for Revive Your Life
Build mass with your own bodyweight...
There’s overwhelming evidence which supports the connection between regular exercise and better quality of life. Regardless, many choose to ignore the facts and create excuses as to why they are unable to exercise.
No equipment? No extra cash for a gym membership? There’s no excuse for lack of exercise in your life simply because you don’t have “the means” by which to do so. There are plenty of exercises that can be done in the comfort of your own home, office, or hotel room using only your own bodyweight and without any special equipment. And don’t worry, you will still feel the burn, sweat like crazy, and get an effective workout.
Bodyweight training is just as it sounds, training using only your bodyweight. It sounds easy, but the reality is, if you do the right exercises using correct form, you’ll build muscle and gain strength. The key is to perform those exercises which force you to resist gravity while targeting a small number of specific muscle groups.
Our bodies are designed to be at a point of equilibrium, or balance. When we first introduce a heavier weight to our muscles, they seem weak and we struggle to lift the weight. In time, our muscles learn how to react to the weight which is no longer heavy enough to build more muscle. We recognize this as reaching a plateau. To prevent this plateau from occurring, you’ve got to keep the element of surprise incorporated into your exercise routine. If your workout becomes too easy, simply extend the length of time contracting your muscle, increase the number of repetitions or sets you are performing, or decrease the amount of resting time between sets. The key to burning fat and building muscle is to keep your body guessing, whether you’re using your bodyweight or weights.
Below, I’ve provided a list of exercises you can perform using only your bodyweight. You’ll need nothing more than comfortable tennis shoes (or maybe just socks) and clothing you can move around in freely.
Wide-legged squat: This exercise is just as it sounds; a squat in a wide-stance. Stand with your feet a little wider than your shoulder-width, chest out, and squat. If you have healthy knees, squat as low as you can go. All others should go down only as far as your knee making a 90 degree angle.
Push-ups: You have LOTS of options here, depending on your strength. If you’re a novice, you may want to stick to push-ups on your knees or even standing against and using the edge of a counter-top. Don’t be afraid to push yourself though. Opt for push-ups on your toes using wide or diamond-shaped hand placement, or alternating between the two. This will help target different muscles of the chest, arms, and shoulders.
V-ups: This is a sure sign of core strength. Lie on your back with your arms and legs stretched out so your body is in a straight line. Bring your body to a “V” by bringing both fingers and toes to the air at the same time and contracting your abs. Slowly lower down to the floor at the same time.
Stationary lunge: Take one step forward, just as you would if you were doing walking lunges, and hold. Lower your body straight down, keeping good posture, and push through your heel to stand straight up. Turn this into a Bulgarian split squat by elevating your back leg on a bench or seat of a chair and lowering your body down in the same manner.
Pistol squats: Also known as a one-legged squat. Stand on one foot with your other leg stretched out in front of you, arms straight in front of you with your hands clasped. Squat down as far as you can go without losing your balance on the standing foot; slowly stand up. For a modified version, squat onto the edge of a chair or bench until you get strong enough to go down further.
Forearm plank single-leg abduction: Get in the plank position (lay down facing floor, resting on forearms and toes, knees straight, body parallel to floor). Flex your right foot and lift it 12 inches off the floor. Slowly move it out to a 45 degree angle, and slowly return. That’s one rep for one leg. Keep your shoulders down and relaxed and keep your hips stationary.
Handstand push-ups: Get into an assisted handstand position against a wall, using the wall to hold your feet. Perform a push-up. For a modified version, place your feet lower on the wall, on a bed, or on a chair and work towards taller heights.
Squat thrusts: Perform this exercise as fast as you can using good form. Standing tall with arms to your sides, drop your hands to the ground and place them next to your feet so you’re crouching. Next, “thrust” your feet out behind you and land on your toes. You’re in a push-up position. Now you’ll “thrust” your feet back to your hands. Finish the rep by standing up straight.
Again, this is a very short list of bodyweight exercises for you to add to your exercise regimen. If you are looking for a place to start, start here. First, get your heart beating faster to increase the blood flow to your muscles by jogging in place for 30 seconds, followed by jogging at a faster pace for 2 minutes. Finally, do two minutes of jumping jacks. Complete up to 20 reps of each of the above mentioned exercises in the exact order you read them with no rest between the different exercises. Once you’ve completed the list, rest for 1 minute and go through the list a second time. Give yourself 48 hours before you try it again so your muscles can rest and repair.
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As a former gym membership salesperson, I can appreciate this article. Sometimes we would get so wrapped up in the new, complicated, and expensive exercises that we would forget some of the basics. When traveling, these exercises are great because they require no weights, and I have definitely taken advantage of those. I have a couple posts on our company blog about health and fitness, http://blog.simpletruths.com. Amy, I really like the advice!
Nice post. I really want to thank you for sharing such a nice and informative article. Going to gym or any health club and lifting the heavy heavy weight is not the only means to put your body in shape. The tips you have provided here in the article i.e the exercises that can be done in your own home, office, or any hotel room are really cool and nice and I like it a lot. Thanks once again
This is a nice list of bodyweight exercises. People should not underestimate these exercises as these not only require strength but a great deal of balance. the pistol squat is one such exercise.
Great stuff.
I’m a big advocate of bodyweight exercises given their simplicity but also effectiveness. Shortening the intervals between sets is great way to add a little more punch to your workout routine as well.
Mike