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No Weight Workout

This is a full body strength training workout focuses on all the muscles in the body and includes exercises that can be done with no equipment.  This is a great option if you're traveling or if you're just getting started with strength training.  Perform this workout 2 or 3 nonconsecutive days a week, making sure to warm up with 5 or 10 minutes of light cardio and end your workout with a stretch.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
None.

How To

  • Perform 1 set of each exercise, one after the other, with brief rests between exercises
  • Complete 1 circuit for a shorter workout, 2-3 full circuits for a longer, more intense workout
  • Make the exercises more challenging by using only one limb at a time (e.g., one-legged squats), slowing down your repetitions (e.g., taking a full 10 seconds for each rep) and/or focusing on the muscles you're working
  • Modify the exercises as needed to fit your fitness level and goals
 
Walking Pushups
Moving PushupMoving Pushup
Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for a total of 10-12 reps (one rep includes walking to the right and left).
Chair Squat
Chair Squat  
Stand in front of a chair and slowly squat until you're hovering just over it.  Pulse halfway up for 8 counts, stand up and repeat for 12-16 reps.
Sliding Lunges
Sliding Lunge
 Place a paper plate under the left foot and slide the left leg back as you bend the right knee into a lunge.  The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 16 reps before switching sides.
Front & Reverse Lunge
 front rear lungeFront Reverse LungeFront Reverse Lunge
Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 12-16 reps and switch sides.
Bent-Over Squat With Leg Lift

Bend over with hands behind the back, abs engaged.  Take the left leg out to the side, toe on the floor and bend the right knee into a squat.  Straighten the right leg as you lift the left leg a few inches off the floor.  Keep the hip, knee and foot in alignment and facing the front of the room. Repeat for 10-12 reps and switch sides.  
Dips
Dips
Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.
Back Extensions

Lie face down on a mat and place the hands behind the head.  Contract the abs and keep them contracted throughout the exercise.  Squeeze the back to lift the chest a few inches off the floor.  Lower and repeat for 16 reps.
Pyramid Planks

Begin in a plank position on the forearms (back straight, neck in neutral alignment). Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series 3 times.
Planks with Knee Bends

Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 8 reps (1 rep includes a knee bend with both the right and left legs).
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