Home Workouts - Weight Workout Without Weights

Some individuals have the goal of developing strength, yet they don’t want to use weights to do so. Whether it’s because in these financially tense times they can’t afford a gym membership, they want to give their CNS a break from the heavy lifting, or they are just looking for a change of pace from their traditional workout program, these guys are on the hunt for a workout that will boost strength without the weights.
Can it be done? You bet. With a variety of body-weight and plyometric exercises available, you can create a very effective workout that’s short on time, but high on results.
Here’s what you need to know about weight workout without weights.

The factor of overload

The number one requirement for a muscle to grow is an overloading stimulus; essentially a stress the muscle has not encountered before. The key factor to keep in mind here is that this stress does not need to come from weighted plates. It can come from your bodyweight, gravity, instability, or momentum.
If you look at many professional athletes such as gymnasts, they are incredibly strong yet many are not in the weight room every day hoisting extremely heavy weights around. They develop their strength through gymnastic-specific training such as work on the beam, rings and the floor that is essentially weight training without weights.
Therefore, if you are able to incorporate these aspects into a body-weight workout program, you will still be able to generate the strength levels that you’re looking for.

The workout

Lower body

Jump Squats with a pause in the squat position - 3 sets of 8 reps
To perform this exercise, move down into a full squat position and then explode off the floor, jumping as high as possible. Upon landing, move back down into the squat position, stopping halfway down to pause for a count of five seconds before finishing the squat and rebounding off the ground again. Step-ups - 3 sets of 20 reps with a 2:0:2 tempo
While step-ups are traditionally done with a barbell across the back, if you use a step that’s high enough and take the rep range higher while slowing down the tempo, you’re really going to feel this exercise.
Half-to-full stationary lunge - 2 sets of 15 reps with a 2:1:3:1 tempo
Get into the position you would use to do a single stationary lunge and then begin the movement until you are halfway through the typical lunge movement. Reverse the direction back to the starting position again, and then proceed to complete the full lunge motion to complete one set.
Single-leg rising deadlift - 2 sets of 15 reps with a 3:1:3 tempo
Begin in an upright standing position and then simultaneously begin to lift one leg off the floor behind you while bending over with the body until your leg and body are perpendicular with the standing leg (both legs remain straight). Hold for a single count before returning to the starting position and switch legs after all reps are completed.

Upper body

Alternating push-up to side plank - 3 sets of 15 reps with a 2:1:4 tempo
Begin by performing a standard push-up, taking two seconds to lower and one to rise back up. Once you’re at the top of the movement again, you are to flip onto your side and perform a side plank, holding that for a count of four seconds, moving back into the push-up position before you complete the next rep. Pull-up with pike - 3 sets of 15 reps with a 2:2:2:1 tempo
Start by performing the traditional pull-up movement, but once you reach the bottom of the movement, move into a pike trying to get your legs up to at least waist level. After the pike is completed, continue on with your next pull-up.
Single-leg tricep dips - 2 sets of 15 reps with a 2:0:2 tempo
Get into a standard dip position, with your legs up on a bench or box. Once you're balanced, lift one leg off that box and perform the tricep dips from there. This will call your core into play to a much larger extent due to the fact you have a reduced base of support. Remember to do equal sets on each leg.
Inverted row - 2 sets of 15 reps with a 2:1:2 tempo
Begin by lying on the floor with a broomstick or pole across two level surfaces. From there, grasp the bar as you would if you were doing a bent-over row (upside down) and pull the body up to meet the bar. Make sure your pole is well supported and not at an angle.

weight-less workout plans

So, give the above workout a try next time you are looking to boost your strength levels and try something new. Even though you aren’t using weights, don’t pass these exercises off as easy as they aren’t that at all. They are definitely going to challenge your abilities and put your fitness levels to the test.

Home Exercises - Exercises You Can Do With A Chair

With work, family obligations and the odd night out with the guys, it's probably hard for you to find time to get to the gym on a regular basis. That's why it's always a great idea to have a back-up workout option that you can do with minimal equipment in the privacy of your own home. By using a bit of creativity, you can find various ways of challenging your body with the added benefit of stimulating your mind due to a break from the usual routine. In the following workout, the only piece of equipment you need is a chair and a half-hour of free time.

For each exercise, perform 2 sets of 12 to 15 reps.

Step-Ups

Stand a comfortable distance away from a sturdy chair, facing the seat. Slowly raise your right leg and place your entire foot on the seat. Push yourself up until your second foot is on the chair as well. Then, lower your left foot back down to the floor. Once you are in the starting position again, repeat the process. Once all reps are completed, switch sides.

Benefits: This exercise is great for targeting your quad and gluteus maximus muscles, giving you strong, powerful legs.

The Plank

Place both feet on the seat of the chair and form a "table" with your body by placing your elbows on the floor in front of the chair (you may wish to put down a towel if you are on a hard floor). Make sure your back isn't arched and that your whole body forms a straight line. Keep your core muscles tight and hold this position for up to one minute.

Benefits: This total-body exercise will work your core muscles as well as your upper body, which is required to support your weight. For an added challenge, try slowly raising one leg into the air behind you. This will increase the demand on your balance and thus further stimulate your abdominal muscles.

Pushups

Get into the same position as for the plank, but instead of balancing on your elbows, place your hands on the floor shoulder-width apart. Then, begin to perform a pushup, keeping your feet on the chair. Be sure not to let your back arch while performing this exercise.

Benefits: Your chest muscles will be primarily targeted, with the triceps being called into play as a synergistic muscle group.

One-Legged Squats

Stand a few feet in front of the chair, facing away from it. Place one leg behind you on the seat of the chair and find your balance. Slowly lower your hips as far as you can go, using the muscles in your standing leg. Once at the bottom, carefully rise up again to complete one rep.

Benefits: This is another great action for targeting your gluteus maximus muscle, as well as your hamstrings and quadriceps. Due to the nature of this exercise, you will also work on your balance.

Work your triceps, calves, back, and more...

Tricep Dips

Sit on the chair with your arms at your sides and your palms resting on the edge of the seat. Next, walk your body out from the chair so you are only holding on by your palms. Slowly move your body down, using your triceps to lower yourself and rise up again.

Benefits: You will feel a good burn in the back of your arms (triceps). For an added challenge, you can also put your feet on the seat of another chair or on an exercise ball.

Calf Raises

On a very stable chair, stand with both feet on the seat, heels hanging off the edge. Slowly, while hanging onto another object if you have balance difficulties, lower and rise up again, mimicking the action of a calf raise you would do at the gym.

Benefits: This exercise will primarily target your calf muscles and will help you work on your balance.

Superman

Lie with your stomach across the seat of the chair; the majority of your weight should be off the chair and on your feet. Then, with your arms stretched out on either side of your head, lower and rise up using the muscles in your upper back. Try to focus on only using your trapezius and latissimus dorsi muscles, and not your hamstrings.

Benefits: The primary target is your upper back, namely your traps and lats.

Front Raises

Stand up and hold onto the two front legs of the chair with a sturdy grasp. Slowly raise the chair straight out in front of you, from below the waist to shoulder level and back down again.

Benefits: You will target your frontal deltoids.

Military Press

Holding the chair legs, slowly bring the chair above your head and press up as you would in the military press machine at the gym. Just be careful not to hit yourself on the head with the chair.

Benefits: This exercise will target your frontal deltoids again, but it will also call into play the medial deltoids.

Hip Raises

Lie on your back facing the seat of the chair. Rest your heels on the chair with your knees slightly bent. Then, using your hamstring muscles, squeeze your glute muscles and bring your hips up to form a line with your body. Hold for a second and lower again to complete one rep.

Benefits: This movement primarily hits your hamstring muscles, with the gluteus muscles acting as synergistic helpers.

no excuses

Next time you are feeling pressed for time, don't just give up on your workout. With some imagination, you can create your own workout at home using common household objects that will stimulate your body in new ways, thus preventing you from reaching a plateau.

Even if time isn't a factor and you could have made it to the gym, it's never a bad idea to take a few sessions away, both to give you a psychological break, as well as to give your body some time away from the customary movements you have been performing. As always, ensure you are using proper form to avoid injuries, and take a day off in between each workout so you do not risk overtraining.

Home Exercises to Lose Weight Quickly - 5 Tips

Exercise is an important part of any weight loss diet. However, with busy schedules, we all want to know what exercises to help us lose weight faster. In general, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns at rest. Your RMR actually increases (ie, burns more calories) the more muscular your body because they have much more energy to maintain muscles than it does to maintain fat. Important: Do not forget that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. However, muscles are a "good" kind of weight and you should aim to build more muscle to help keep body fat at bay. Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly. Tip # 1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in the mirror, put your feet shoulder width while facing forward and squat down and up 10-20 times for 2 or 3 sets. This will build the buttocks and legs. As you build strength, try holding 2 or 5 lb dumbbells in your hands while you work. Make sure to warm up first, and stop if you notice a sharp pain in the knees. Tip # 2: Pushups: Push ups are a form of strength training: during a standoff must support up to 70% of their body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR. Tip # 3: Jumping: Jumping jacks are an excellent whole body aerobic exercises you can do at home. Make 4 or 5 sets of 20 jumps, or as needed. Tip: If you live in an apartment or stay in a room on the second floor, be considerate of your neighbors by going outside or doing it in a room on the first floor. Tip # 4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your fast-paced walking, try to maintain as much speed as possible for as long as possible. If you feel tired, try doing intervals of fast walking followed by short periods of slower walking. Tip # 5: Stepping: Stepping is a great way to get your heart rate and burn calories. You can use the stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Perform 2-3 sets of 20 steps each to begin. Although it may not feel like stepping help, it is! This exercise will not only help you lose weight but also help shape the buttocks and legs.