Not having access to a gym is a poor excuse for delaying your fitness pursuits. Large muscle exercises mingled with a little ingenuity can produce excellent gains. A back to basics approach is often underrated. Squats and pushups have been around since the dawn of time for one good reason: they work! No equipment is needed to build the body of your dreams.
There are many benefits to working out using bodyweight in addition to lifting weights. They harness functional strength, which a personal can actually use in day to day life. Tamir Katz of TBK Fitness has this to say about when to use a bodyweight routine: “Use a predominantly bodyweight exercise regimen when training for such activities as wrestling and combat sports in general, gymnastics, diving, acrobatics, and the military, where you have to use muscles again and again and need highly developed body awareness, or simply if you're always on the road or have very little time.”
The following workouts are deceptively simple. They are simple, but very difficult. Descriptions of all exercises can be found at any exercise database, like Bodybuilding.com. Give them a try to rev up your routine.
Workout 1: Upper Body and Abs
Perform three sets of each exercise with a rep range of 10-15, with the exception of Russian Twists which should be in the 25-50 rep range.
Close Grip Pushups (mainly working triceps and chest.)
Chin-ups (for back and biceps)
Decline pushups on Stability Ball (chest and shoulders)
Russian Twists (abs)
Supermans (hits the lower back)
Planks (1 minute hold for your total core)
Workout 2: Lower Body and Abs
Perform the following exercises in superset fashion, completing two sets of 25 reps each. Take only minimal rest between supersets, keeping rest time under 90 seconds.
Sissy Squats
V-Ups
Jumping Split Squats
Jump Rope on Toes (1-2 minute duration)
Hip Raises with Feet on Stability Ball
Double Crunches
Hover Squats
Plie Stance Deadlifts
Workout 3: Total Body Killer
This is a circuit style workout. Perform each exercise with no rest in the 10-15 rep range. Complete the entire circuit three to four times.
Pull-ups (assisted, if necessary)
Hanging Leg Raises
Spiderman Pushups
Side Planks with Leg Lifts
Wall Sits
Bulgarian Squats
Walking Lunges
Burpees with Pushups
So, with little to no preparation, anyone can begin building a rock hard body with superior strength. And Craig Ballantyne, CSCS, MS, and respected author of Turbulence Training, confirms that when people begin doing fun bodyweight exercises, they “goodbye to long, slow, boring, monotonous cardio forever.”
Resources:
Body Mojo for more routines and motivaitonal advice
Please note: This article assumes the reader to be aware of basic bodybuilding terminology. Please see your doctor before embarking on any new exercise regimen.
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