How to Get in Shape Without Weights

Not all of us can afford gym memberships, or might just not feel like going to the gym. I personally have access to a gym, but it's always very crowded so I decided to start exercising at home. With weights at around a dollar and some change per pound, it's rather expensive to go to and buy everything a gym would have. So lately I have been reading books and articles online for suggestions of training without weights to gain muscle and get ripped. If any of you all have checked before, there are many articles like this. I put many of the suggested workouts and methods to the test and will share with you guys what worked for me.

Instructions

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      First off, I start with flexing whatever muscle the following exercise will target. Say for push ups (the main thing here is your chest), you flex your chest really hard for about 10 seconds then do your first set of push ups. If you want to make things really intense, flex between each set as well (for example Flex, Push Ups 1st set, Flex, Push Ups 2nd set). All your doing is using your rest period or part of your rest period to keep the muscles busy. This may sound like your wasting your rest time and might as well not take one, but this does not put as much strain on the muscles as the actual push ups.

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      CHEST
      The first muscle we will talk about training is the chest, mainly due to it's one of the most popular and easily trained muscles. In my routine I do not say do 15 reps or 20 reps, the reps in push ups is up to you. So I use my max push ups (the most I can do until I can not push myself back off the floor). Then I cut that in half.

      Workout, Sets, Reps, Rest Between Sets

      Flex Chest 10 Seconds

      Push Ups, 2-3, Half Max, 30 - 60 sec.
      Push Ups, 1, Max, 30 - 60 sec.

      Incline Push Ups, 2-3, Half Max, 30 - 60 sec.
      Incline Push Ups, 1, Max, 30 - 60 sec.

      Decline Push Ups, 2-3, Half Max, 30 - 60 sec.
      Decline Push Ups, 1, Max, 30 - 60 sec.

      If you real want a challenge, you may consider substituting a few of these with hindu push ups, dive bomber push ups, or one handed push ups. And if the 3 different exercises are not enough, add one of the extra styles I suggested instead of substituting it for another.

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      ABS

      Abs are the easiest muscle to train without weights. Since abs are extremely hard for most of us to get, I want you to do as many reps as possible each time.

      Workout, Sets, Reps, Rest Between Sets

      Flex Abs 10 Seconds

      Crunches, 3, Max, 1 Minute

      Leg Raises, 2, 75% Max, 45 Seconds

      Leg Raises, 1, Max, 1 Minute

      Side Legs Raises, 3, Max, 1 Minute

      Again, if you wish to add or substitute any of these for something else, try V Ups, Bicycle Crunches, or hanging leg raises.

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      TRICEPS

      Dips do not have to be done on a chin up / dip machine, they can be done using a chair, table, bed frame, use your imagination. Also try seated dips then mix it up with hanging dips. I actually use 2 dressers or twin beds for hanging dips, since they are low to the ground I just raise my legs.

      Workout, Sets, Reps, Rest Between Sets

      Flex Triceps 10 Seconds

      Seated Dips, 3, 75% Max, 45 Seconds

      Diamond Push Ups, 3, 50% Max, 1 Minute

      Hanging Dips, 3, 75% Max, 1 Minute

      If you have an empty milk jug around the house, you may want to fill that with water or sand and you could also do some tricep extensions. Just wash out the milk jug and fill it with the substance of your choice, rocks, water, sand, or whatever and you have an instant dumbbell (which is becoming very popular).

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      BICEPS

      This is one of the hardest muscles to train without weights. If you have a milk jug (as mentioned above), you should fill it up with sand, water, or any heavy substance and use it to do curls. You could also try putting something in plastic bags or back packs, such as rocks and using it to do curls. If not try these exercises.

      Workout, Sets, Reps, Rest Between Sets

      Flex Biceps 10 Seconds

      Pulls Ups (Palms Facing You) 3, 75% Max 1 Minute

      Do this a few times throughout the day. You may also want to buy resistance bands (rubber exercise bands usually sold with workout videos). Or if you do not want to be completely weight free, go to wal mart or any sporting goods store, or wherever sales weights in your area and buy whatever size weight you can afford to do curls with. A 5 pound. weight is only around 6 dollars. If you can only manage the pulls ups and not come up with home made weights or a milk jug or anything, try mixing this in with your other workouts because other workouts put a slight strain on the bicep as well. IF YOU CAN NOT DO FULL BODY WEIGHT PULLS UPS, YOU SHOULD TRY THE OTHER METHODS MENTIONED OR HAVE A LOW ENOUGH PULL UP BAR TO DO THEM AT AN ANGLE TO REDUCE STRAIN.

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      SHOULDERS

      Workout, Sets, Reps, Rest Between Sets

      Flex Shoulders 10 Seconds

      Overhand Pulls Ups 3 75% Max 1 Minute

      Handstand Push Ups 3 70% Max 1 Minute

      The shoulders can also be trained using home made weights by doing lat raises. Also if you can not do the above workouts try resting slightly against a wall to reduce handstand push up strain or doing chin ups so your feet touch the ground but at an angle.