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No Weight Workout

If you dont want to spend money going to a gym, but still want to start a little resistance training, then the No Weight Workout will be perfect as all you need is a little bit of space and you as you use your own body weight as resistance!

Benefits of the No Weight Workout:

• No need to spend money on equipment or fitness centres
• You won't feel intimated as nobody is going to be watching
• Can do this workout anywhere; home, work, while travelling, in a hotel room etc

Problems of the No Weight Workout:

• It will be difficult to progress and add more resistance. The only way to add resistance is to gain weight…this isn't an option!
• However, this can be overcome by:
  • Adding more sets
  • Increasing repetitions
  • Going slower
  • Decreasing rest time

The Workout

Perform each of these exercises for 1 set of 8-12 repetitions.

Box Push up

Kneel down and rest on your knees and place hands at about shoulder level around 6 inches wider than shoulders, so you should be facing the floor in a box position. Start with elbows slightly bent and slowly bend the elbow more until about 90 degrees so your face is very close to the floor and slowly straighten the elbows back into the start position. Remember to breathe in when you lower yourself and breathe out when you raise back up.

Squat

Stand and place your feet just a bit wider than shoulder width apart. Slowly sit back, making sure your heels remain on the floor, keeping good posture, chest up, shoulders back and chin up. Lower as far down as you can, keeping knees behind the toes and do not allow yourself to go past 90 degrees.

If you are finding this difficult, try placing a chair underneath you and act like you are going to sit down, but before your bum touches the seat, stand back up nice and slowly.

Standing Side Leg Lift

Stand on the edge of a step with one leg while the other leg is off. Hold onto a sturdy object if you need to do so to keep your balance and slowly lift your leg out to the side, keeping the foot flexed about 2 feet and squeeze your bum cheeks together. Lower the leg down slowly, so you are back to the starting position and repeat for the desired number of repetitions and then turn around and do the same on the other side.

Dips

Sit on a step or a chair and place your hands next to your hips and your legs just out in front of you so your knees are at about 45 degrees. Then move your hips off the step or chair leaving your hands resting and bend the elbows until they are at about 90 degrees and raise slowly back up to start position and repeat.

To increase the difficulty of this exercise, move your feet further away or to make it easier, move the feet closer to the chair or step.

Back Extension

Lie face down with hands either at the side next to your bum or next to your head. From this position, try and lift your upper body off the ground a few inches maintaining that your head and neck are in alignment and hold for 2-5 seconds. Slowly lower your upper body back down and repeat.

Calf Raises

Stand up straight on the floor or on the edge of a step and hold onto something to keep your balance if you need to. Slowly rise up onto your tip toes as a high as you can go and lower the heels back down towards the ground and repeat.