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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

Office Workout

As most people who work in an office have sedentary jobs and very rarely move away from their desk. Here are a few exercises to get the blood flowing and the muscles moving while at your desk.

You should aim to perform all of these exercises 1-2 times per day.

Wrist and Forearm Stretch

Press the hands together in front of your chest and bend the elbows so they are parallel with the floor. From this position hold for 30 secs and bend the wrists from right to left.

Back Twist

Sit upright in your chair and place left hand behind left hip. Twist to the left and hold and repeat on the other side.

Leg Extension

Sit upright in your chair and extend one leg at a time until it is level with your hip. Hold for 3 secs and repeat for the other leg.

Chair Squat

While sitting, lift your bum off the sit and just hover above it and hold for 5 secs.

Tricep Dips

Make sure your chair is stable and place hands next to hips. Move hips off the chair and lower your body down until your elbows are at 90 degrees and raise back up.

Front Raise

Sit upright in a chair and hold an object and raise it to shoulder level. Hold for 3 secs and repeat on the other arm.

Overhead Press

Hold object on one hand and extend it overhead. Repeat for the other arm.

Bicep Curl

Sit upright in your chair and hold an object in one hand and curl it up towards the shoulder through bending your elbow. Repeat on the other side.