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The No Weights, No Problem Workout


Posted on 18th February, by Aaron Shelley in Articles. Comments Off

The No Weights, No Problem Workout

Sometimes, life doesn’t allow you to have access to a gym or even a good set of weights—when you’re on vacation, perhaps, or serving 20 in solitary. But you can use nature’s best barbell—your own body. In fact, many athletes use their own body weight for hard-core workouts because it provides more than enough resistance when you’re doing body-weight exercises. This circuit works all of your muscles, and you never have to lift a weight—except your own.

Skiing Wall Squat
Repetitions: 5
Rest: 30 Seconds
Sets: 2
Lean against a wall, with your feet 18 to 24 inches away from it and shoulder-width apart. Bend your knees slightly and hold that position for 5 to 10 seconds. Bend deeper and hold. Repeat until you’ve hit five different positions; go as low as you can.

Donkey Kick
Repetitions: 15 each leg
Rest: 30 Seconds
Sets: 2
Get down on your hands and knees and kick your right leg back and up as high as you can. Finish by arching your back and pulling your knee to your chest. Repeat on the other side.

Boot Slappers
Repetitions: 8
Rest: 30 Seconds
Sets: 2
Stand with your legs slightly wider than shoulder-width, squat down, slap the sides of your ankles, then stand back up. Repeat 10 to 20 times.

Shadow Boxing
Repetitions: 50 Punches
Rest: 1 Minute
Sets: 2
Throw punches while bobbing on your feet like a boxer: 10 right jabs, 10 left hooks, 10 right hooks, 10 left uppercuts, 10 right uppercuts.

Diamond Pushup
Repetitions: 10-12
Rest: 30 Seconds
Sets: 2
Get into traditional pushup position, but place your hands directly under your chest with your index fingers and thumbs spread and touching; that’s the diamond. Keep your back flat throughout the movement. Lower your body until your chest nearly touches your hands. Pause, then push your body back up to the starting position.

Reaching Lunge
Repetitions: 6-8 each leg
Rest: 30 Seconds
Sets: 2
Stand with your feet shoulder-width apart. In one motion, take a lunging step forward as far as you can with your left foot and reach forward with both hands to touch the floor in front of you. Quickly reverse the motion to return to the starting position, then switch legs.

Bench/Chair Dip
Repetitions: 10-12
Rest: 30 Seconds
Sets: 2
Place your hands behind you on the edge of a bench or chair and your feet on another bench or chair (or the floor) a few feet in front of you. Lower your body until your upper arms are nearly parallel to the floor. Pause, then press back to the starting position.

Broad Jump
Repetitions: 10-12
Rest: 30 Seconds
Sets: 2
Stand with your feet shoulder-width apart and knees slightly bent. Dip your knees and jump forward as far as you can. Land on both feet with flexed knees. Pause, turn around, then jump back. Complete a set of 10.





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