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Full body workout at home without equipment for men


full body workout at home without equipment for men

Why: Burpees are an immense full-body exercise, working your arms, Why: Squats are an integral part to any equipment-free workout. 10 Spider-Man push-ups. no equipment (hello body weight workouts!) or little time, there are many great options including exercises focused on your upper body.

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: Full body workout at home without equipment for men

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A Runner’s No-Equipment, Upper-Body Workout

For runners and hikers alike, your legs and lungs are accustomed to getting in a good workout. And while strong arms help you power up hills whether you’re running or walking, they’re often overlooked. However, it doesn’t take long to strengthen and tone your upper body — the following routine takes roughly 8 minutes to complete.

This routine is divided into four circuits. Perform the exercises in each circuit back-to-back, with a quick break in between. After completing all four circuits, do with a round of burpees for a total-body, cardio HIIT finish. You can repeat the workout as many times as you want.

T-Pushup

body

Start in a pushup position. Descend to the bottom, and back up, then extend one hand to the sky. Watch that hand with your eyes. Repeat and reach up with the other arm. To make it more challenging, hold dumbbells. Do 10 reps.

Superman Holds

Lie face down on a mat and hold your arms out to your sides at shoulder-height, thumbs facing up. Lift your chest, arms and legs off the ground simultaneously. Pause, then lower back to the mat. Do 10 reps, then rest for 30 seconds.

Plank Walkdown

body

Start in a forearm plank. Keeping your abs tight and spine long, pick up your right arm and place your right palm on the ground. Repeat on the left side, ending in a high-plank position. Now, reverse the movement, replacing your right palm with your right elbow and your left palm with your left elbow. That’s 1 rep. Be sure to keep your hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.

Inchworm

Start standing with your feet hip-width apart. Hinge forward at the hips and place your palms on the floor, bending your knees as needed to reach. Walk your hands forward so you’re in a plank position. Walk your full body workout at home without equipment for men back toward your feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds. To make it harder, do a pushup at the bottom, keeping your elbows close to your torso and dropping to your knees if needed.

Downward Facing Dog

body

Start standing, then lean forward and plant your hands on the ground. Walk your hands out slowly until you’re in a pushup position. Lift your hips up and push into the ground with your arms so your body is in the shape of an inverted “V.” Keep your elbows straight and gently press your heels toward the ground. After you feel the stretch, return to the pushup position and walk your hands back to standing. That’s 1 rep. Do 10 reps.

Tricep Dips

Stand in front of a sturdy chair or couch. Place your hands on the seat with your fingers pointing forward. Keep your back flat and walk your legs out in front of your body. Bend your arms and lower your butt toward the ground, being sure to keep your elbows directly behind your body. Straighten your arms to complete 1 rep. Do 10 reps.

Burpees

body

Start standing. Squat until your hands touch the floor and kick your feet back into a plank position. Drop your chest to the floor, then jump your feet wide, then to the sides of your hands, then back to the standing position. Jump up and immediately move to the next rep. Do as many reps as you can in one minute. Your goal: Complete at least 15 reps.

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You don’t always need equipment or a gym subscription to workout. You can use your own body weight as an excellent “equipment” for a full-body workout – anytime, anywhere.

Bodyweight exercises are no equipment workouts capable of strengthening different muscle groups by using your own weight. They can also improve muscle mass in the elderly (1).

Studies show that lower limb bodyweight exercises help strengthen lower limb muscle force (2). Hence, practicing these moves at home can help strengthen the entire body.

Practicing full body full body workout at home without equipment for men workouts at home can help you achieve a well-toned eu elv directive 2000 53 ec fit body. In this article, we have listed 21 best bodyweight exercises you can do at home. Scroll down to get started.

Warm-Up

You must warm-up for at least 10 minutes before you start with the exercises.

Warming up is important to elevate body temperature, metabolic rate, and oxygen uptake (3).

You can check the following warm-up routine:

  • Neck tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm rotations – 1 set of 10 reps
  • Waist circles – 1 set of 10 reps
  • Side bends – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Spot jogging – 3 minutes
  • Ankle rotation – 1 set of 10 reps

Subscribe

Legs/Lower Body Exercises

1. Calf Raises

Target – Calves

How To Do

  1. Stand straight with your feet hip-width apart, chest out, shoulders rolled out, and abs engaged.
  2. Raise your heels and hold for 1 second. Feel the stretch at the back on your lower legs.
  3. Slowly lower your heels and raise them again.
  4. For the next set, do the exercise faster with your feet wider apart.

Sets And Reps

3 sets of 20 reps

2. Squats

Shutterstock

Target – Quads, hamstrings, outer thighs, and glutes

How To Do

  1. Stand straight with your feet hip-width apart.
  2. Draw your arms forward, perpendicular to the ground.
  3. Keep your entire body tight and flex your stomach.
  4. Breathe deeply and lower your butt as if you are sitting on a chair. Your thighs should be parallel to the ground.
  5. Ensure your bent knees are not overshooting your toes. Keep your body straight and firm.
  6. Come back to your original position and repeat from the beginning.

Sets And Reps

3 sets of 20 reps

3. Jump Squats

Shutterstock

Target – Glutes, hamstrings, quads, and calves

How To Do

  1. Stand straight with your feet shoulder-width apart, chest out, shoulders relaxed, and abs engaged.
  2. Push your hips out, flex your knees, and get into a sitting posture. Your knees should not overshoot your toes.
  3. Get back up and jump. Throw your hands to the side to propel your body up.
  4. Land softly on the floor and squat down again.

Sets And Reps

3 sets of 15 reps

4. Jump Lunges

Shutterstock

Target – Quads, hamstrings, and glutes

How To Do

  1. Stand straight with your feet shoulder-width apart, chest out, shoulders rolled back, and abs engaged.
  2. Take a step forward with your right leg.
  3. Flex both your knees and lower your body. Stop when your right thigh is parallel to the floor.
  4. Push your body up into a jump. Simultaneously, bring your left leg forward and right leg backward.
  5. Land softly on the floor.

Sets And Reps

3 sets of 10 reps

Shutterstock

Target – Inner and outer thigh muscles, hip flexors, glutes, quadriceps, and hamstrings

How To Do

  1. Stand straight with your feet shoulder-width apart, shoulders relaxed, and palms together.
  2. Lift your right leg off the floor and place it wide apart, as shown in the image. Make sure your toes are facing forward, shoulders relaxed, chest out, and core engaged.
  3. Flex your right knee, keep your spine straight, and lower your body to the right.
  4. Make sure your left leg is fully extended, and your left foot is flat on the floor. Keep your palms together for support. Hold this pose for a second and feel the stretch in your left inner thigh.
  5. Get back to the starting position.
  6. Do the same with the other leg also.

Sets And Reps

3 sets of 15 reps

6. Donkey Kicks

Shutterstock

Target – Glutes, hamstrings, and hip flexors

How To Do

  1. Get on all fours.
  2. Lift your right leg off the floor.
  3. Keeping the knee flexed, kick your leg back.
  4. Do this 10 times and then switch legs.
  5. This completes one set.

Sets And Reps

3 sets of 10 reps with each leg

7. Single-Leg Deadlifts

Target – Quads, hamstrings, and calves

How To Do

  1. Stand straight with your feet together. Roll your shoulders back, pop your chest up, and engage your core.
  2. Take a small step ahead with your right leg. This is the starting position.
  3. Keeping your left knee soft, bend forward, and lift your left foot off the floor.
  4. Extend your hands and try touching the floor.
  5. Hold this pose for a second and then come back to the starting position.
  6. Repeat with the other leg.

Sets And Reps

3 sets of 8 reps

8. Frog Jumps

Target – Quads, glutes, hamstrings, hip flexors, and calves

How To Do

  1. Stand straight with your feet wider than shoulder-width apart. Keep your chest up, shoulders rolled back, and core engaged.
  2. Flex your knees and do a full squat. Touch the floor with your fingertips.
  3. Get back up and take a small jump.
  4. Land softly on the floor and get into the full squat position.

Sets And Reps

3 sets of 12 reps

9. Wall Sits

Shutterstock

Target – Quadriceps, hamstrings, and glutes

How To Do

  1. Stand with your back to the wall and your feet 2 feet away from it.
  2. Sink your bottom down as if you are squatting.
  3. Hold this position for 10 seconds.

Sets And Reps

3 sets of 10 reps

Upper Body (Chest, Shoulders, Upper Back And Arms)

Push-Ups

Shutterstock

Target – Deltoids, traps, lats, and biceps

How To Do

  1. Get into a plank position. Your elbows should be right below your shoulders, and hands slightly turned out. This is the starting position.
  2. Flex your elbows and lower your chest to the floor.
  3. Push your chest back up to the starting position.

Sets And Reps

3 sets of 8 reps

Decline Push-Ups

Shutterstock

Target – Deltoids, traps, lats, and biceps

How To Do

  1. Place your feet on an elevation (stairs, box, full body workout at home without equipment for men into a plank position. Your elbows should be right below your shoulders, and hands slightly turned out. This is the starting position.
  2. Flex your elbows and lower your chest to the floor.
  3. Push your chest back up to the starting position.

Sets And Reps

3 sets of 8 reps

Plank Up And Down

Target – Deltoids, traps, lats, and biceps

How To Do

  1. Get into the arm plank position.
  2. Flex your right elbow, make a fist, and get down.
  3. Flex your left elbow, make a fist, and get down. Right now, you are in an elbow plank position.
  4. Extend your left hand and get up.
  5. Next, extend your right hand and get back into the arm plank position.
  6. This completes one rep.
  7. Start with your left arm again.

Sets And Reps

2 sets of 10 reps

Tricep Dips

Shutterstock

Target – Triceps, lats, and deltoids

How To Do

  1. Sit in front of a sofa or a bench.
  2. Place your back against it and your palms on the sofa or the bench.
  3. Keep your legs straight and lift your buttocks slightly off the floor. This is the starting position.
  4. Push the bench and lift your body.
  5. Get back down to the starting position.

Sets And Reps

3 sets of 8 reps

Abs

Russian Twist

Target – Obliques and abs

How To Do

  1. Sit on a mat with your knees slightly flexed, heels on the mat, and palms together.
  2. Lean back slightly and lift both your legs off the floor.
  3. Twist to your right and then to your left.
  4. Do this 20 times before taking a break of 10 seconds.

Sets And Reps

3 sets of 20 reps

Plank Toe Touch

Target – Deltoids, lats, traps, biceps, abs, glutes, and hamstrings

How To Do

  1. Get into a plank position.
  2. Lift your left palm off the floor and touch your right foot. Push your hips up toward the ceiling while doing so.
  3. Get back to the starting position.
  4. Lift the right palm off the floor and touch your left toe.
  5. This completes one rep.

Sets And Reps

3 sets of 12 reps

Double Leg Raises

Shutterstock

Target – Lower abs, upper abs, and hip flexors

How To Do

  1. Lie down on a mat. Place your thumbs underneath your buttocks. Keep your full body workout at home without equipment for men engaged. This is the starting position.
  2. Lift both your legs until they are perpendicular to the floor.
  3. Slowly lower your legs.
  4. Right before your legs are about to touch the floor, lift them again.

Sets And Walmart eye center mexico mo sets of 20 reps

Alternating Leg Drops

Target – Lower abs, upper abs, glutes, and hamstrings

How To Do

  1. Lie down on a mat, place your hands close to your hips, and palms flat on the floor. Keep your knees soft.
  2. Lift both your legs straight up. This is the starting position.
  3. Drop your right leg.
  4. Bring it up again. Simultaneously, drop your left leg.
  5. This completes one rep.

Sets And Reps

3 sets of 10 reps

Entire Body

Burpees

Shutterstock

Target – Full Body

How To Do

  1. Keep your feet together and assume a squat down position. Place your arms on the ground in front of your feet.
  2. Keep your irs customer service number for tax refund together and get ready to jump back so that you can land in a push-up position. Bend your forearms and perform a single push-up in this position.
  3. Jump back to the previous position and bring your feet beneath your body. Leap into the air.
  4. Land smoothly and bend your legs.
  5. Repeat these steps again and practice as long as you can.

Sets And Reps

Try to do 50 burpees as fast as possible.

Mountain Climbers

Shutterstock

Target – Abs, lower back, glutes, hip flexors, hamstrings, quads, deltoids

How To Do

  1. Get into a plank jose angel medina soto. Keep your core engaged.
  2. Flex your right knee and bring it close to your chest.
  3. Place your right leg back, hop, flex your left knee and bring it close to your chest.
  4. This completes one rep.

Sets And Reps

3 sets of 25 reps

Bear Crawl

Target – Core and whole body, especially the shoulders, arms, and glutes

How To Do

  1. Get down on all fours, with the hands and shoulders in one line, and knees at a degree angle.
  2. Keep your head high and stretch your spine completely. Your back must be parallel to ground.
  3. Raise both the knees so that your entire body weight is on your hands and shoulders.
  4. Crawl forward by putting one hand and the opposite foot forward.
  5. Repeat with the other hand and foot.
  6. Ensure your knees do not touch the ground. Keep your hips down.
  7. Crawl a longer distance.

Sets And Reps

Try to crawl for 2 minutes, forward and backward.

Inch Worm

Target – Whole Body

How To Do

  1. Stand straight with feet hip-width apart, keeping your spine straight. Stretch and roll back your shoulders.
  2. Bend forward and touch the floor with both hands.
  3. Walk your hands forward, keeping your legs straight. Keep walking until your entire body is in a plank position.
  4. Walk your hands backward. This way, you will come to the starting position.

Sets And Reps

Practice this for 2 minutes.

These exercises can keep you fit and healthy for a long time if done regularly. But if you are a beginner, you must keep certain things in mind.

Things To Remember

  • Do not try complex moves. Start with stretching and full-body workouts like jumping jacks, box jump, and basic squats. This will help your body slowly adjust to the new regimen.
  • Involve your entire body. This full body workout at home without equipment for men your lower body, the sides, the upper body, and the core. This way, you will engage all the muscle groups.
  • Do not strain too much. If you are feeling any discomfort, stop. Allow your body to completely cool down.
  • Lastly, do not forget to give your body a nice full stretch.

Conclusion

Full body bodyweight exercises are basic and need no equipment. They are simple to do, can be performed anywhere, and are effective in toning your entire body. They also help improve balance and increase flexibility.

You can try these exercises. Start slow. Eat right and follow a healthy lifestyle, and you will soon see yourself healthier and happier.

Frequently Asked Questions

1. Can you build muscle mass with bodyweight exercises?

Bodyweight exercises are meant to tone your entire body and shed extra fat. If you want to build muscle mass, you may practice these exercises with dumbbells.

2. Is it OK to do bodyweight exercises every day?

Yes, it is absolutely OK to do bodyweight exercises every day. But focus on different body parts each day instead of doing everything in one day. Try to include cardio and breathing exercises as well for better results.

3. How long should a bodyweight workout last?

It depends on what type of exercise you are doing. But any bodyweight exercise should not last for more than 3 minutes.

4. Do bodyweight exercises burn fat?

Yes, bodyweight exercises help burn extra fat and tone your body. As you are using your own body weight against gravity, they also help burn more calories.

5. Can you get a six-pack from bodyweight exercises?

No, you cannot get six-pack abs with bodyweight exercises. But the exercises will help to strengthen your core. For six-pack abs, you can combine these exercises with weight training.

6. How many days a week should I do bodyweight training?

days in a week should do.

7. Which bodyweight exercises burn the most calories?

The full-body bodyweight exercises can help burn the most calories.

8. Is bodyweight training cardio?

No, bodyweight training is not cardio. Bodyweight training utilizes your own weight to strengthen different muscle groups.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

  • Slow Movement Resistance Training Using Body Weight Improves Muscle Mass in the Elderly: A Randomized Controlled Trial, Scandinavian Journal of Medicine & Science in Full body workout at home without equipment for men, US National Library of Medicine, National Institutes of Health.
    mynewextsetup.us
  • Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals, Geriatrics & Gerontology International, US National Library of Medicine, National Institutes of Health.
    mynewextsetup.us
  • Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications, Sports Medicine, US National Library of Medicine, National Institutes of Health.
    mynewextsetup.us

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minute home toning workout - Exercise

Firm up your bum, abs, legs and arms with this minute home capital one gold mastercard login workout.

You'll need a resistance band (also called an exercise band) for some of the exercises.

If you don't have one, you can use bottles of water or other weighted objects.

This toning exercise routine counts towards your recommended weekly activity target for strength.

Before you begin, warm up with this 6-minute warm-up.

Afterwards, cool down with a 5-minute stretch.

The 3/4 press-up or full press-up: 2 sets of 12 to 15 repetitions (reps)

The 3/4 press-up

3/4 press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor.

Bend at your elbows, lowering your chest down, no lower than 5cm from the floor. Push back up and repeat.

The full press-up

Full press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor.

Bend your arms at your elbows, lowering your chest until it's 5cm above the floor and your elbows reach 90 degrees.

Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Triceps suntrust bank routing number for direct deposit 2 sets of 12 to 15 reps

Triceps dip

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body.

To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up, but don't lock the elbows.

For more of a challenge, rest your hands on a stable bench or step.

Shoulder press: 2 sets of 12 to 24 reps

Shoulder press
Shoulder press

Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level.

Without lifting your shoulders, slowly extend your arms above your head until they come together, and then widen the hand grip as you return your arms to their starting position.

Shoulder press with lunge: 1 set of 12 to 24 reps on each side

Shoulder press with lunge
Shoulder press with lunge

Get into position by putting your right foot forward. Place the resistance band under the right foot and hold onto both ends.

As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable.

Slowly return to the starting position and repeat.

Biceps curl: 2 sets of 12 to 24 reps

Biceps curl
Biceps curl

Standing tall with feet hip-width apart, place the resistance band under 1 foot, or 2 for more of a challenge. Keep your stomach flat and squeeze your bum.

Hold the full body workout at home without equipment for men with arms straight and by your sides, and palms facing out.

Slowly bend from the elbow, raising your fists to your shoulders, keeping your elbows tucked in.

Slowly lower the band down and repeat.

Lateral raise: 2 sets of 12 to 24 reps

Lateral raise
Lateral raise

Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum.

Hold the band in each hand, palms facing in, and arms straight by your sides.

Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders.

Slowly lower and repeat.

Squat: 2 sets of 15 to 24 reps

Squat
Squat

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor.

Keep your back straight and don't let your knees extend over your toes.

Lunge: 1 set of 15 to 24 reps with each leg

Lunge
Lunge

Stand in a split stance, with your right leg forward and left right back. Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles.

Keeping the weight on your heels, push back up to starting position.

Keep your back straight and don't let your knees extend over your toes.

Stomach crunch: 2 sets of 15 to 24 reps

Stomach crunches
Stomach crunches

Lie down on your back, knees bent and hands behind your ears.

Keeping your lower back pressed into the floor, raise your shoulder blades no more than cm off the floor and slowly lower down.

Don't tuck your neck into your chest as you rise, and don't use your hands to pull your neck up.

Back raise: 2 sets of 15 to 24 reps

Back raise

Lie down on your chest and place your hands by your temples, or extended out in front for more of a challenge.

Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than cm and slowly lower down.

Keep a long neck and look down as you perform the exercise.

Now cool down with this 5-minute stretch and cool-down routine.

Information:

Try these other minute workouts:

Page last reviewed: 17 September
Next review due: 17 September

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How many times have you been told that in order to have an effective workout, you need to go to the gym and use all sorts of complicated machines or heavy weights?

Probably too many to count.

Truth be told, you can get a phenomenal workout using just your body weight, Mother Earth, and gravity, and we’re going to show you how to do it with three of the very best full body workouts without weights.

Let’s get started!

Benefits of a Full Body Workout Without Weights

Convenience

When you train with bodyweight exercises, you don’t have to spend time getting dressed, driving to the gym, warming up, talking to others, working out, waiting for a piece of equipment, showering, and then driving home.

You have everything you need with you at all times.

This means you can work out whenever and wherever you want, wearing whatever you want too!

While some may view training without weights as a hindrance, it can actually be very liberating and convenient!

Affordable

Let’s be real, gym memberships can be very expensive, and they’re only going to keep getting more expensive as the years go by.

Instead of paying 30, 40, or even 50 bucks a month to work out in someone else’s puddle of DNA, why not exercise in the comfort (and cleanliness) of your home, all while saving a solid chunk of change each month?!

Builds Muscle & Burns Fat

Another great benefit of bodyweight training is that it helps build muscle and burn fat at the same time.

In order to get the most out of training without weights, you need to figure out ways to push your muscles to failure without having to perform hundreds and hundreds of reps.

One of the easiest ways to do this is to perform bodyweight circuits and/or decrease the amount of rest you take between sets.

When you do this, you boost your metabolism while also challenging your muscles with exercises that promote strength and muscle development.

Joint & CNS-Friendly

Despite the #teamnodaysoff mentality, it’s not realistic or advisable to train with super heavy weights (RM) day in and day out.

You’re central nervous system, joints, ligaments, and connective tissue can only handle so much. Going too heavy, too often with your workouts can lead to CNS fatigue, injuries, and burnout.

Since bodyweight training uses lighter loads respective to your one rep max, it allows for higher training volumes and frequency, which suppors better muscle growth and calorie burning!

Ideal for ALL Fitness Levels

Many individuals avoid going to the gym for fear that they don’t “look” the part, they are inexperienced with weight lifting, and/or they don’t know how to structure a workout. As a result, they miss out on all the benefits resistance-training has to offer.

Workouts without weights at home can be performed by anyone and everyone, full body workout at home without equipment for men of their experience level. What we mean by that is that bodyweight workouts can be scaled up or down in difficulty and complexity depending on your own individual skill and strength levels.

For example, if push ups are too challenging, you can perform them on your knees or against a wall to make them easier, without fear of being made fun of.

Conversely, if regular push ups are too easy for you, there’s a seemingly endless number of advanced push up variations you can perform to challenge your muscles without having to resort to the bench press.

3 Full Body Workouts Without Weights

Beginner Full Body Workout Without Weights

For this beginner full body workout without weights, you’ll perform the exercises listed below in circuit-fashion. In other words, you’ll perform one move and then move onto the next move taking as little rest as dr finical charlotte plastic surgery you’ve completed all the moves in the list, rest for minutes and then repeat for a total of 3 rounds.

  • 20 Bodyweight squats
  • 10 Push-ups
  • 10 Alternating forward lunges (10 reps per leg)
  • 10 Inverted rows
  • 30 Jumping jacks
  • Plank (as long as possible)

Intermediate Full Body Workout Without Weights

For the intermediate full-body workout without weights, you’ll again perform the exercises listed below in circuit-fashion.

Once you’ve completed all the moves in the list, rest for minutes and then repeat for a total of rounds.

  • 10 Bulgarian Split Squats per leg (rep style)
  • 15 Decline Push-Ups
  • Chin-Ups (AMRAP)
  • 15 Jackknife sit-ups
  • 15 Alternating Reverse Lunges (each leg)
  • 10 Pike Presses
  • 10 Inverted Rows
  • 30 Mountain Climbers

Advanced Full Body Workout Without Weights

For the truly elite bodyweight warriors amongst you, the advanced full body workout without weights is something to behold.

You’ll begin by performing three straight leg exercises to torch your quads, hamstrings, and glutes, and then end with two supersets of upper body bodyweight exercises, leaving you gasping for air.

One time through this gauntlet is enough to bring the most seasoned gym rats to their knees huffing and puffing, but for those of you looking to take your results to the next level, take a 2 minute break and try to complete a total of 5 rounds.

  • 10 One-Legged Squats (each leg)
  • 15 Reverse Lunges (each leg)
  • 20 Bodyweight squats
  • 10 Pull-Ups
  • 10 Dips
  • 10 Inverted bodyweight rows
  • 10 Spider-Man push-ups

Takeaway

It’s full body workout at home without equipment for men (wrongly) believed that to get a great workout and/or build muscle and strength that you need to go to the gym and lift a bunch of weights. The reality is that if you only need your body, gravity, and a no-quit attitude to have a killer workout. Bodyweight training can (and will) help you get the body you’ve always wanted.

All it takes is a little ingenuity and a willingness to break from convention. Once you free your mind, you’ll unleash a whole new way to train that’s incredibly enjoyable, not to mention FREE!

If you need some extra motivation, join the 1Up Transformation challenge for an 8-week full body transformation!

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Everybody gets pressed for time every now and then (some more than others), and all too often when something’s got to give, it’s the gym. Let’s face it, you don’t want to skip work or a hot date, so, unfortunately, the gym’d the first thing on the hit list.

The answer, then, is a short workout, right? Something that takes, say, 20 minutes tops. You’ll usually be able to squeeze that in between punching out at work and getting ready for your evening activities. But here’s the rub: It may only take you 20 minutes to train, but it takes minutes (at least) to drive to the gym, five minutes or so to get in and out of the locker room, then minutes to drive back home. You’re talking at least 45 minutes for the whole deal, but probably more like an hour-plus.

Now for the real solution: a minute workout you can do at home. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump and shock your system something fierce. Give it a try next time you’re trapped at home and have the full body workout at home without equipment for men itch.

Short Circuit

Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.

If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. (Rest-pause is where, when reaching failure during a given set, you rest anywhere from seconds and continue repping out.)

After each circuit, rest 2 minutes. Repeat the circuit times, or however many times you can in 20 minutes.

Muscle GroupExerciseReps
LegsBodyweight Squat20
Chest/DeltsIncline Push-Up*20
AbsHip Thrust20
LegsWalking Lunge20 total (10 per leg)
Chest/DeltsStandard Push-Up20
AbsCrunch25

*Feet up on a chair or couch.

Источник: mynewextsetup.us

We’re constantly told that more complicated is better. We’re told that to get fit we need special equipment. And that the reason we are unfit is because we don’t have a gym membership, or a special pull-up bar, or some fancy set of dumbbells.

Bullsh*t.

The reason people are unfit is because they're not working, they lack dedication, or fitness just isn’t important to them. Which is fine—no judgements here. I don’t expect every single person in this world to dedicate themselves to a more fit healthier, lifestyle. Let’s just drop the excuses.

One of the most common excuses I hear is: “I don’t have a gym membership&rdquo. I suppose that “the gym is just so expensive” is just another version of the same thing. Do people really believe that’s the reason they are not fit? Of course they do. Back to the original point. Complicated is better, right? It’s what we’re constantly sold.

What if I told you that you never needed a gym membership again? Not even a single piece of equipment?

It’s true.

I’ve had many gym memberships in my life. During the course of my “fitness career” I’ve had access to just about every piece of equipment that ever existed. Despite that the most gains I’ve ever made were when I didn’t have access to anything other than my body and a floor.

One particular experience in my life drives this point home. Years ago when I was in school, I got a summer job working at a camp kitchen. Before I took the job I spoke to my employer and made it clear I needed access to gym equipment on site. It was essential that the camp had a weight room because my training was important to me. At the time I had a dream of making the Olympics for wrestling. My employer assured me that there was a gym on site at the camp I could use along with the other camp councilors and employees. Satisfied with the answer I took the job.

Of first national bank of newtown online banking when I got to the camp (in the middle of nowhere) there was nothing. No gym. No weights. Not even a single dumbbell. FML.

I could have quit. Took the summer off. Gotten soft. Nope. Not in my DNA. But I had to figure out a way to stay fit, or my dream would have died. I had to think.

Who said I needed a gym? Can’t I do this without equipment?What could I do now without anything that could make me more fit tomorrow?

They say necessity is the mother of invention—so that was where two of my all-time favorite “no gear” workouts were born. They are so good that if you wanted to you could cancel your gym membership today and just do these, you wouldn't be in a bad spot.

Why do I say that? In all my years of working out, doing these routines at that summer camp increased my fitness more than any other period in my life.

Are you ready to get to work? Try the workouts outlined below I prefer to do them on alternating days (i.e. Monday-Wednesday-Friday) and run or swim or bike on the days in between.

Want more workouts like this? Check out the Men's Health Maximus Body book, which is filled with these two no-nonsense muscle building routines, along with tons of others.

Hearst

Order Now

Bobby Maximus' No-Equipment Gym Breaker Workouts

Workout 1 - 10 to 1

This is a great workout to do anywhere. You pack in a ton of quality work—55 reps of 5 different exercises—and perform the entire workout in one spot. I’ll do this at home is a visa gift card debit or credit catching up on my favorite series on Netflix, or when I’m stuck in a hotel room. I’ve listed my go-to bodyweight exercises below, but you can sub in your own.

Directions: Do the exercises in the order shown. Start with 10 reps of the pushup, then do 10 air squats, 10 situps, 10 burpees, and 10 lunges (1 on each leg counts as 1 rep). Then repeat, but do 9 reps of each movement. Continue this pattern, doing 1 less repetition each round all the way down to 1 rep.

  • 1. Pushup
  • 2. Air Squat
  • 3. Situp
  • 4. Burpee
  • 5. Lunge

Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Time: 20 to 25 minutes

Workout 2 - A Marriage Made In Hell

Running and burpees: A marriage made in the darkest depths of hell. Indeed, two of the hardest tests I know are the mile test and the burpee test. This workout wraps both of those god-awful tests together into one workout. But look on the bright side—you only have to do 75 burpees instead of

Directions: Run a half-mile, then do 25 burpees. That’s 1 round. Do 3 rounds as fast as you can (while keeping good burpee form).

  • 1. Run: Mile
  • 2. Burpee: 25 Reps

Rounds: 3

Time: 15 to 20 minutes

Bobby MaximusBobby Maximus is one of the world’s foremost fitness authorities.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at mynewextsetup.us

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Full body workout at home without equipment for men -

A Runner’s No-Equipment, Upper-Body Workout

For runners and hikers alike, your legs and lungs are accustomed to getting in a good workout. And while strong arms help you power up hills whether you’re running or walking, they’re often overlooked. However, it doesn’t take long to strengthen and tone your upper body — the following routine takes roughly 8 minutes to complete.

This routine is divided into four circuits. Perform the exercises in each circuit back-to-back, with a quick break in between. After completing all four circuits, do with a round of burpees for a total-body, cardio HIIT finish. You can repeat the workout as many times as you want.

T-Pushup

body

Start in a pushup position. Descend to the bottom, and back up, then extend one hand to the sky. Watch that hand with your eyes. Repeat and reach up with the other arm. To make it more challenging, hold dumbbells. Do 10 reps.

Superman Holds

Lie face down on a mat and hold your arms out to your sides at shoulder-height, thumbs facing up. Lift your chest, arms and legs off the ground simultaneously. Pause, then lower back to the mat. Do 10 reps, then rest for 30 seconds.

Plank Walkdown

body

Start in a forearm plank. Keeping your abs tight and spine long, pick up your right arm and place your right palm on the ground. Repeat on the left side, ending in a high-plank position. Now, reverse the movement, replacing your right palm with your right elbow and your left palm with your left elbow. That’s 1 rep. Be sure to keep your hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.

Inchworm

Start standing with your feet hip-width apart. Hinge forward at the hips and place your palms on the floor, bending your knees as needed to reach. Walk your hands forward so you’re in a plank position. Walk your hands back toward your feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds. To make it harder, do a pushup at the bottom, keeping your elbows close to your torso and dropping to your knees if needed.

Downward Facing Dog

body

Start standing, then lean forward and plant your hands on the ground. Walk your hands out slowly until you’re in a pushup position. Lift your hips up and push into the ground with your arms so your body is in the shape of an inverted “V.” Keep your elbows straight and gently press your heels toward the ground. After you feel the stretch, return to the pushup position and walk your hands back to standing. That’s 1 rep. Do 10 reps.

Tricep Dips

Stand in front of a sturdy chair or couch. Place your hands on the seat with your fingers pointing forward. Keep your back flat and walk your legs out in front of your body. Bend your arms and lower your butt toward the ground, being sure to keep your elbows directly behind your body. Straighten your arms to complete 1 rep. Do 10 reps.

Burpees

body

Start standing. Squat until your hands touch the floor and kick your feet back into a plank position. Drop your chest to the floor, then jump your feet wide, then to the sides of your hands, then back to the standing position. Jump up and immediately move to the next rep. Do as many reps as you can in one minute. Your goal: Complete at least 15 reps.

Tagsbodyweight workoutsdaily 3no equipmenttraining tipsupper body

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Источник: mynewextsetup.us

We’re constantly told that more complicated is better. We’re told that to get fit we need special equipment. And that the reason we are unfit is because we don’t have a gym membership, or a special pull-up bar, or some fancy set of dumbbells.

Bullsh*t.

The reason people are unfit is because they're not working, they lack dedication, or fitness just isn’t important to them. Which is fine—no judgements here. I don’t expect every single person in this world to dedicate themselves to a more fit healthier, lifestyle. Let’s just drop the excuses.

One of the most common excuses I hear is: “I don’t have a gym membership”. I suppose that “the gym is just so expensive” is just another version of the same thing. Do people really believe that’s the reason they are not fit? Of course they do. Back to the original point. Complicated is better, right? It’s what we’re constantly sold.

What if I told you that you never needed a gym membership again? Not even a single piece of equipment?

It’s true.

I’ve had many gym memberships in my life. During the course of my “fitness career” I’ve had access to just about every piece of equipment that ever existed. Despite that the most gains I’ve ever made were when I didn’t have access to anything other than my body and a floor.

One particular experience in my life drives this point home. Years ago when I was in school, I got a summer job working at a camp kitchen. Before I took the job I spoke to my employer and made it clear I needed access to gym equipment on site. It was essential that the camp had a weight room because my training was important to me. At the time I had a dream of making the Olympics for wrestling. My employer assured me that there was a gym on site at the camp I could use along with the other camp councilors and employees. Satisfied with the answer I took the job.

Of course when I got to the camp (in the middle of nowhere) there was nothing. No gym. No weights. Not even a single dumbbell. FML.

I could have quit. Took the summer off. Gotten soft. Nope. Not in my DNA. But I had to figure out a way to stay fit, or my dream would have died. I had to think.

Who said I needed a gym? Can’t I do this without equipment?What could I do now without anything that could make me more fit tomorrow?

They say necessity is the mother of invention—so that was where two of my all-time favorite “no gear” workouts were born. They are so good that if you wanted to you could cancel your gym membership today and just do these, you wouldn't be in a bad spot.

Why do I say that? In all my years of working out, doing these routines at that summer camp increased my fitness more than any other period in my life.

Are you ready to get to work? Try the workouts outlined below I prefer to do them on alternating days (i.e. Monday-Wednesday-Friday) and run or swim or bike on the days in between.

Want more workouts like this? Check out the Men's Health Maximus Body book, which is filled with these two no-nonsense muscle building routines, along with tons of others.

Hearst

Order Now

Bobby Maximus' No-Equipment Gym Breaker Workouts

Workout 1 - 10 to 1

This is a great workout to do anywhere. You pack in a ton of quality work—55 reps of 5 different exercises—and perform the entire workout in one spot. I’ll do this at home while catching up on my favorite series on Netflix, or when I’m stuck in a hotel room. I’ve listed my go-to bodyweight exercises below, but you can sub in your own.

Directions: Do the exercises in the order shown. Start with 10 reps of the pushup, then do 10 air squats, 10 situps, 10 burpees, and 10 lunges (1 on each leg counts as 1 rep). Then repeat, but do 9 reps of each movement. Continue this pattern, doing 1 less repetition each round all the way down to 1 rep.

  • 1. Pushup
  • 2. Air Squat
  • 3. Situp
  • 4. Burpee
  • 5. Lunge

Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Time: 20 to 25 minutes

Workout 2 - A Marriage Made In Hell

Running and burpees: A marriage made in the darkest depths of hell. Indeed, two of the hardest tests I know are the mile test and the burpee test. This workout wraps both of those god-awful tests together into one workout. But look on the bright side—you only have to do 75 burpees instead of

Directions: Run a half-mile, then do 25 burpees. That’s 1 round. Do 3 rounds as fast as you can (while keeping good burpee form).

  • 1. Run: Mile
  • 2. Burpee: 25 Reps

Rounds: 3

Time: 15 to 20 minutes

Bobby MaximusBobby Maximus is one of the world’s foremost fitness authorities.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at mynewextsetup.us

Источник: mynewextsetup.us

Whether your New Year's resolution involves hitting your weight loss goals, or you're just bored of your normal at-home fitness routine, going to the gym and spending money on a personal trainer isn't the only efficient way to exercise. YouTube has a treasure trove of free videos online—many of which require little to no equipment (though there are tons that will put your weights to use, too)—that will satisfy beginners looking to have fun while keeping their heart rates up, or intermediates determined to get Jennifer Lopez's abs or Michelle Obama's arms.

From aerobics with Jane Fonda, to apartment-friendly, low-impact exercises that work the whole body, to minute videos that tone targeted areas like the booty, to hardcore HIIT workouts—not to mention options for seniors and pregnant women—these YouTube workout channels will provide you with a full regimen to get you up and moving in your living room. So grab a pre-workout snack, move your coffee table out of the way, pull out your favorite sports bra or yoga pants, and get started.

1BeFit

Do you sometimes miss those OG fitness workout videos from the '80s? BeFit offers several options on YouTube that'll satisfy that nostalgic workout itch. You might want to start with this one, starring the one and only Jane Fonda leading a minute aerobic cardio exercise.

2Chloe Ting

For those looking for a more structured fitness regimen, try Chloe Ting's workouts. The fitness influencer has over 16 million followers and she offers short, to the point workout challenges (most are under 20 minutes), that target specific areas of the body, as well as recipes that'll complement your fitness goals.

3Zumba Class

Join the ladies of Zumba Class as you dance your morning away. Fair warning, the instructor tends to set a fast pace and stick to it for the whole video, but the music will certainly accomplish the goal of getting your body up and moving to the beat.

4Walk at Home by Leslie Sansone

A great way to get some daily exercise in without breaking too much of a sweat is a brisk walk. That's where Leslie Sansone and her fun group of instructors come in. But don't let the seemingly old school style of her YouTube videos fool you. The ultra-popular workout channel has almost 3 million subscribers who keep up with the easy-to-follow fitness walking regimen that's perfect for beginners and seniors.

5MadFit

Madfit channel shows you how to get full body workouts in without disturbing the neighbors. Bonus, most of the workouts require no equipment.

6Yoga with Adriene

Tune in to Adriene's variety of YouTube workouts if you find yourself missing your weekly yoga sesh, or just want to squeeze in an early morning or late night practice at home. The popular instructor offers everything from yoga for beginners where she teaches the basic foundational poses, to hour-long power flow classes.

7Body Project

Kickstarting a fitness routine doesn't have to involve a gym membership or buying a ton of equipment. Body Project offers a YouTube library full of free classes that any beginner can easily feel comfortable trying at home. As one commenter notes, "the best part about this video is seeing people who look like me."

8AfriFitness

Get that dance on as fitness instructor Rachael Okesola guides you through fun moves synced to the rhythm of mood-lifting afrobeats songs. No equipment (or expertise in dancing) is needed to follow along.

9Blogilates

Casey Ho is the fitness instructor behind the popular Blogilates YouTube channel where you can find videos that will help you tone every part of the body, from lower abs, to arms, and the booty. Ho started creating and uploading her YouTube fitness videos over 10 years ago, and has since amassed over 5 million fans who follow along with her popular series like the 21 Day Tone Challenge or the #AbChallenge.

10Orangetheory Fitness

Known for their in-person fitness studios, Orangetheory also has a YouTube channel where they provide a no-frills workout video every day, that shows you how to do all the exercises in proper form. The workouts usually range from minutes, and are a great way to stick to a daily exercise regimen.

11The Fitness Marshall

Why suffer through a workout when you can dance to Britney Spears, Ariana Grande, Demi Lovato, Lady Gaga and more. With choreography led by Caleb Marshall, the fun YouTube channel has even created an easy January challenge series to guide you through a month of moving your body to the beat.

12Pamela Reif

If you prefer workouts that get right to it without talking instructors, try Pamela Reif's channel. She combines upbeat pop music layered over a video of her demonstrating the moves. She offers something for every level of fitness, and occasionally she even has special guests, like Jason Derulo, join her.

13Evolve Functional Fitness

Getting in a full hour of fitness can be hard to do at home on your own. The Evolve Functional Fitness channel has a library of 25, 45, and minute no-equipment workouts that focus on building your strength, agility, and core. The trainers also provide tutorials on how to properly do common exercises like the forearm plank, lunge, burpee, mountain climber, and more.

14Fitness Blender

Daniel and Kelli are the husband and wife team behind the Fitness Blender channel. With over 6 million subscribers and an enormous library of over videos, there's something for everyone. Try one of their hardcore HIIT cardio routines to get the heart rate up or a minute lower body pilates session for a quick workout snack.

15Cirque du Soleil

The famous circus brand is not playing around with their part fitness video series that targets different parts of the body, ranging from abs to arms to back workouts. Bonus: The instructors demonstrating the moves are actual Cirque du Soleil artists.

17Roberta's Fitness

Join the virtual Roberta as she guides you through targeted, specific workouts that are simple and easy to learn. Some videos like this one are short and focus on specific moves, including jumping jacks, planks or donkey kicks, while others provide a longer minute full-body workout.

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If strength building is your fitness goal, this channel provides videos with various levels of intensity to help you out. From workouts you can easily do at home to Arnold Schwarzenegger-level exercises best done with gym equipment, take advantage of the free trainers and tips on how to take a body sculpting regimen to the next level.

19Sabah Kadri

Fancy yourself a Bollywood dancer? Follow along with Sabah Kadri who has taught Bollywood fitness for over 6 years. She combines fun songs with various workouts like high-intensity challenges, traditional folk dancing, and more.

21Jenny McClendon

Learn the Electric Slide, Cupid Shuffle, Watermelon Crawl, and Cotton Eyed Joe as part of your exercise routine with licensed physical therapist Jenny McClendon. Her channel is full of videos specifically for beginners, seniors, and everybody looking for a more low-key approach to exercise that's easy on the joints.

22Pop Sugar Fitness

If you like to try new workouts everyday, Pop Sugar Fitness brings in a rotation of instructors (including celebrity trainers) to lead everything from hour-long HIIT (high-intensity interval training) sessions to hip-hop tabata dance, to zumba, to cardio kickboxing.

23The Studio by Jamie Kinkeade

Colorful lights and hip beats define the high-charged dance workout videos that range from hour-long full body moves to minute ab burners that you can squeeze in during the day while working from home.

24Nike Trainer Club

Learn from Nike master trainers like Betina Gozo, Joe Holder, and Traci Copeland, as they guide you through workouts designed for all levels of fitness. Specifically created music playlists accompany the videos so it's not just the instructor's voice guiding you through the sessions.

25emkfit

Injecting a little bit of fun into your workout ensures you'll stay on track with your fitness regimen. Emily of EMK Fit creates music-themed videos like 90s hits, boy bands, Hamilton, K-Pop, and more to help make your workouts feel more like a fun dance party.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at mynewextsetup.us

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First of all, I recommend that you join a gym if you possibly can. I've written this article, though, because I know a lot of people don't live near gyms or cannot afford the membership fees. It's also good to know a few exercises you can do without equipment if you ever go on holiday and find that the hotel you're staying in has no gym. Obviously with the following exercises, you will not grow as fast as you would with more conventional bodybuilding exercises, but you will grow all the same. It's a million times better to do these exercises than to do none at all.

Please note that I haven't explained every exercise (e.g. crunches and hyperextensions) fully because descriptions of these exercises are freely available on the Internet. I would recommend doing these exercises times per week. I would also recommend you warm up with 5 minutes light cardio beforehand (running on the spot, shadow boxing etc.)

Chest

You may associate press-ups (push-ups) with sadistic gym teachers and military punishments, but it's time to expel that image from your mind. For a bodybuilder with no equipment, press-ups are his best friend! The secret to building mass with press ups is to do them slowly with low reps. Sure you can do sets of press ups, but with that many reps you are just building muscle endurance. That's no bad thing but you won't get much bigger. I recommend doing these before any other arm work because I find that if I train my arms first, they tend to burn out before my chest. You should also try to vary the position of your hands from shoulder width apart to even wider apart and try putting your feet on a chair or a bed if you have one available to ensure that you hit your chest from every possible angle.

An example chest workout would be:

  • Medium grip press ups - 3 sets
  • Wide grip press ups - 3 sets
  • Medium grip press ups (legs raised) - 2 sets
  • Wide grip press ups (legs raised) - 2 sets

Triceps

Your chest workout should hit you arms as well as your chest, but if there is still some life left in your triceps, you may want to try a few sets of close grip press ups. Go into the normal press up position and then overlap your hands to make a kind of "window" with your hands (it's hard to explain but you must have seen movie directors doing it.)

Back

There are a couple of exercises you can do for your back. For your upper back, you can do pull-ups from a tree branch or door frame. Use a wide overhand grip and make sure to go all the way up and all the way down. Your lower back is a little trickier but you must train it, especially if you are training your abs. Hyperextensions are the ones I would recommend except instead of using a hypertension bench, you use something (or someone) to hold down your legs. Try to do about reps.

Biceps

If you can find a door frame or a tree branch to hang off, these should be fairly straight forward. You basically just use a close underhand grip and pull yourself up so that your chin touches the tree/ door frame/ bar. Remember to extend your arms fully when you go down and try to do them really slowly for maximum contraction. Biceps can also be worked well with anything heavy with a handle (like a heavy school bag). Just hold the handle and lift it as you would with a dumbbell.

Legs

Unfortunately, it is almost impossible to build very much size on your legs without equipment. Obviously there is no easy way to do heavy squats without weights, but who says they have to be heavy? You can build some size and quite a lot of definition doing squats using whatever you have available to you (those big water bottles are great - one under each arm). You can even get quite a lot of definition and some size by doing them without anything. I even read about a bloke who used to have his mate jump on his back and then do them - you might look a little strange but if you're into that kind of thing Just make sure to slow them right down, go all the way down (now this sounds really dodgy). You will probably have to high reps but if you can, try to keep it to about 3 or 4 sets.

Abs

Abs are one of the few bodyparts which you can train almost as well without equipment as you can with. Obviously you can't do any hanging exercises but these aren't compulsory and many people prefer the lying exercises anyway. My ab workout goes something like this:

  • Lying leg raises - 3 sets

  • Twisting Crunches - 3 sets

  • Regular Crunches - 3 sets

Regular crunches will train the upper abs, twisting crunches will help to improve your obliques and lying leg raises will train your lower abs. I would try to keep the exercises in this order for the reason that all exercises will train your upper abs and you will not be able to complete the first 2 exercises efficiently if your upper abs are already tired. Reps should last 1 second except for regular crunches which should be held for 2 seconds for maximum contraction. Each set should consist of reps in the range and you should try to only rest for seconds between sets. Doubts have been raised about the safety of sit-ups and they do not work the abs primarily anyway, so that's why I use crunches in my workouts.

There has been some debate about whether you should train your abs at the beginning of your workout or the end. In my opinion, it does not matter as long as you do train them. Another long standing argument is about the number of times per week you should train your abs. I train mine 3 times per week and this works well for me, but others say that training them every day works for them. Some people only train their abs once per week. Experiment and try to find which routine works best for you. Oh yeah -one last thing. If you do an ab workout, you MUST do hyperextensions (see back). If you don't, horrible things will happen to your back!

Shoulders

Your shoulder muscles are probably the hardest ones to workout without equipment. The good news is that press-ups will hit them. The bad news is that not a lot else will unless you can find something heavy with a handle you could use to do lat raises. Not to worry though because press-ups are actually pretty good at building up your shoulders and the only muscles which you will not build through these are your traps. Traps can be worked by doing shrugs with just about anything heavy you can find.

Cardio

Cardio without equipment seems simple enough, but in fact you have to be quite careful. The obvious thing to do would be to go running but this is actually a bad idea if you are trying to burn fat. For fitness, running is great, but for burning fat it's actually a bit too intense and your body can end up burning your muscle instead of your fat. Instead, I recommend taking a brisk minute walk before breakfast every morning. This way, there is nothing in your stomach for your body to burn as fuel so it will go straight into fat burning mode. You don't have to walk - you can do anything just as long as you break into a light sweat while you are doing it.  Good luck!

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Everybody gets pressed for time every now and then (some more than others), and all too often when something’s got to give, it’s the gym. Let’s face it, you don’t want to skip work or a hot date, so, unfortunately, the gym’d the first thing on the hit list.

The answer, then, is a short workout, right? Something that takes, say, 20 minutes tops. You’ll usually be able to squeeze that in between punching out at work and getting ready for your evening activities. But here’s the rub: It may only take you 20 minutes to train, but it takes minutes (at least) to drive to the gym, five minutes or so to get in and out of the locker room, then minutes to drive back home. You’re talking at least 45 minutes for the whole deal, but probably more like an hour-plus.

Now for the real solution: a minute workout you can do at home. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump and shock your system something fierce. Give it a try next time you’re trapped at home and have the training itch.

Short Circuit

Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.

If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. (Rest-pause is where, when reaching failure during a given set, you rest anywhere from seconds and continue repping out.)

After each circuit, rest 2 minutes. Repeat the circuit times, or however many times you can in 20 minutes.

Muscle GroupExerciseReps
LegsBodyweight Squat20
Chest/DeltsIncline Push-Up*20
AbsHip Thrust20
LegsWalking Lunge20 total (10 per leg)
Chest/DeltsStandard Push-Up20
AbsCrunch25

*Feet up on a chair or couch.

Источник: mynewextsetup.us

These Are the Most Effective No-Equipment Exercises

It’s happened to the best of us: We gear up, cue up a killer cycling routine, and head straight for the gym— only to find out it’s temporarily closed (curse you, maintenance!).

With heavy hearts and glutes dying to feel the burn, we sullenly make our way back home. At this point, you may be tempted to give up for the remainder of the day, but don’t change out of your gym clothes just yet! You already have the only workout machine you need on you.

Your body is the best tool you have for getting a great workout in with no equipment needed. Body weight training exercises (moves that force you to push or pull your own weight) can tone and slim your body while adding definition to your muscles. They also prepare you to take on physical activities you need to perform every day from lifting your kids to practicing good posture and carrying heavy bags.

Inspired by the idea that we can become harder, better, faster, and stronger using our body alone, we spoke with some of our Aaptiv trainers. With their help, we discovered the most beneficial exercise moves you can do, no equipment required. Tried and true, they’re staples for a reason.

If you haven’t already, you’ll want to include these in your routine—even when you get back in the gym.

Squats

Squats are well known and pretty crucial to your workout routine. They’re a true multi-tasker. While performing them you practice balance, burn more fat compared to other exercises (due to muscle gain), activate your core and back, and promote circulation. Plus, it’s one of the oldest and most useful functional exercises, which means you’ll have no problem squatting down to reach the bottom of the fridge.

When talking with some of our trainers, squats were almost unanimously recommended for working out with no equipment. Mike Septh told us, (“I&#;m a firm believer in performing movements that require the most muscle recruitment that in turn burn the most calories.” Kelly Chase said, “They tone, tighten and firm up your whole body, especially your legs/booty.”

But, before jumping right in, take Candice&#;s advice. “Single leg and double leg [glute bridges] along with squats are super beneficial lower body exercises that activate glutes. Doing glute bridges prior to lunging and squatting helps ensure you get actual glute engagement when you squat, lunge, etc. so you are working the right muscles. Activation makes a huge difference—wakes ‘em up!”

Aaptiv classes with squats: Glute Mania, Chain Reaction, Power Up Training, Ultimate Butt Burner

Lunges

Septh and Chase&#;s previous comments also apply to lunges. Unlike standard squats, lunges involve a major shift of weight since you’re stepping forwards or backwards. Septh calls them lunge complexes because you&#;ll make forward, reverse, and lateral moves. Don’t get stuck thinking this move only targets your legs, though. No matter the variation, you’ll be working your glutes, calves, and hamstrings. You&#;ll also use your core and lower back for balance. Doing lunges also increases the flexibility of your hip flexors.

Another way lunges differ from traditional squats is that they train each leg individually. This is known as unilateral training. Rather than solely improving your strength, unilateral exercises increase your balance and coordination. This brings your core and back strength into play. Focusing on one leg at a time with lunges can even help with symmetry and muscular imbalances.

Aaptiv classes with lunges: Glutes To The Max, It’s So Hard, Volume Up, Burn On

Planks

You’ll find planks among Ceasar Barajas&#;, Jessica Muenster&#;s, and Amanda Murdock’s favorites exercises to do with no equipment. Murkdock (who recommends “planks all day long”— ouch) says that they work the entire body, can be done anywhere, and have a lot of variations. Muenster specifically favors plank jacks with palm-to-elbow movement because they also raise your heart rate.

Although it looks simple, plank post can be deceiving. In fact, while in a plank you’re working the entirety of your core—including the transverse abdominus, rectus abdominus, and obliques. Your glutes are also at work, carrying your back and bum. Despite its difficulty, this position can be done safely and without complication.

Planking even lends itself greatly to reducing back pain. Once your abs learn to activate and support your body, you’ll be taking a big strain off of your back. The improved posture has a domino effect on your neck and shoulders, eliminating pain brought on by slouching.

Aaptiv classes with lunges: Plank+, Core Form, Upper Body Bruiser

Push-ups

Ah, the push-up. While lunges are a unilateral exercise, push-ups are a compound exercise. Compound exercises use several muscle groups at once. This classic move engages your core, biceps, triceps, deltoids, and lower body—and that’s just to keep you stabilized. Using this many muscle groups at once causes your heart to work harder to get oxygen-rich blood to your muscles. So, in short, push-ups can also be a form of cardiovascular exercise that increases heart health.

Like planking, when properly done pushups will train muscles needed to support proper posture. They also prevent lower back pain and guard against potential injury. But if you find yourself bored of the same old thing (hi, freshman P.E. class push-ups), take a cue from some of our trainers who prefer variations.

“Push-ups are a great exercise that can be done regressively or progressively. Adding things like shoulder taps, mountain climbers, or even negatives are great ways to add more effectiveness to push-ups done without weight,” explained Septh. Similarly, Barajas mentioned a change simple as switching up your hand placements (wide, narrow, etc.) will work different parts of the muscles.

Aaptiv classes with pushups: Raise Up, Grab The World, Upbeat Arms

Balancing poses

“Several moves come to mind from the Yogic standpoint,” Barajas included, “and it&#;s not necessarily yoga. For example, holding any of these for periods of time: Plank Pose (on elbows and/or hands), Chair Pose (holding in a seated pose), High Crescent Lunge, Balancing Half Moon, Tree Pose—basically any of the balancing poses.”

Poses such as these work wonders. They stretch your limbs and muscles, can increase flexibility, improve posture (due to pulling up and posing properly), and building strength (because of differing core and muscle use).

Aaptiv classes with balancing poses: Short and Sweaty Power Flow, Warrior Mat Flow

Get started with any of these no equipment moves and keep them in your arsenal when you need a quick, do-anywhere workout.

FitnessStrength Training

Источник: mynewextsetup.us

minute home toning workout - Exercise

Firm up your bum, abs, legs and arms with this minute home toning workout.

You'll need a resistance band (also called an exercise band) for some of the exercises.

If you don't have one, you can use bottles of water or other weighted objects.

This toning exercise routine counts towards your recommended weekly activity target for strength.

Before you begin, warm up with this 6-minute warm-up.

Afterwards, cool down with a 5-minute stretch.

The 3/4 press-up or full press-up: 2 sets of 12 to 15 repetitions (reps)

The 3/4 press-up

3/4 press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor.

Bend at your elbows, lowering your chest down, no lower than 5cm from the floor. Push back up and repeat.

The full press-up

Full press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor.

Bend your arms at your elbows, lowering your chest until it's 5cm above the floor and your elbows reach 90 degrees.

Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Triceps dip: 2 sets of 12 to 15 reps

Triceps dip

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body.

To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up, but don't lock the elbows.

For more of a challenge, rest your hands on a stable bench or step.

Shoulder press: 2 sets of 12 to 24 reps

Shoulder press
Shoulder press

Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level.

Without lifting your shoulders, slowly extend your arms above your head until they come together, and then widen the hand grip as you return your arms to their starting position.

Shoulder press with lunge: 1 set of 12 to 24 reps on each side

Shoulder press with lunge
Shoulder press with lunge

Get into position by putting your right foot forward. Place the resistance band under the right foot and hold onto both ends.

As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable.

Slowly return to the starting position and repeat.

Biceps curl: 2 sets of 12 to 24 reps

Biceps curl
Biceps curl

Standing tall with feet hip-width apart, place the resistance band under 1 foot, or 2 for more of a challenge. Keep your stomach flat and squeeze your bum.

Hold the band with arms straight and by your sides, and palms facing out.

Slowly bend from the elbow, raising your fists to your shoulders, keeping your elbows tucked in.

Slowly lower the band down and repeat.

Lateral raise: 2 sets of 12 to 24 reps

Lateral raise
Lateral raise

Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum.

Hold the band in each hand, palms facing in, and arms straight by your sides.

Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders.

Slowly lower and repeat.

Squat: 2 sets of 15 to 24 reps

Squat
Squat

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor.

Keep your back straight and don't let your knees extend over your toes.

Lunge: 1 set of 15 to 24 reps with each leg

Lunge
Lunge

Stand in a split stance, with your right leg forward and left right back. Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles.

Keeping the weight on your heels, push back up to starting position.

Keep your back straight and don't let your knees extend over your toes.

Stomach crunch: 2 sets of 15 to 24 reps

Stomach crunches
Stomach crunches

Lie down on your back, knees bent and hands behind your ears.

Keeping your lower back pressed into the floor, raise your shoulder blades no more than cm off the floor and slowly lower down.

Don't tuck your neck into your chest as you rise, and don't use your hands to pull your neck up.

Back raise: 2 sets of 15 to 24 reps

Back raise

Lie down on your chest and place your hands by your temples, or extended out in front for more of a challenge.

Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than cm and slowly lower down.

Keep a long neck and look down as you perform the exercise.

Now cool down with this 5-minute stretch and cool-down routine.

Information:

Try these other minute workouts:

Page last reviewed: 17 September
Next review due: 17 September

Источник: mynewextsetup.us

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