The No Weight Workout

No Weight Workout

How to Do It:

Do each exercise for 1 to 3 sets of 15 to 20 repetitions, with short rest periods between sets. To make these exercises more challenging, try the following:

(1) Try using only one limb at a time, such as doing one legged squats, one arm push-ups, etc. This will challenge your balance, strength and help you increase your lean body tissue.

(2) Do each exercise slowly by taking a full 12 seconds for the positive phase and 6 seconds for the negative phase of each rep. Don't lock out in the top position and don't rest in the bottom position. Make each rep smooth and continuous.

(3) Try flexing your muscles hard while performing each repetition.

Pushups				Stretch out on your knees or toes, with hands about 6 inches wider than your shoulders. Inhale as you lower your body towards the floor, maintaining a straight line from your head to your toe. Exhale as you push your body back up. Don't sink in the middle or pike your buttocks in the air and only lower your body until your shoulders are in line with your elbows.
Squats				Place your feet shoulder width apart, abs pulled in. Squat down slowly as you sit back on your heels keeping good posture with chest up, shoulders back, and chin level. Lower as far as you can, keeping knees behind the toes and not going below 90 degrees. Tip: place a chair behind you and act like you're about to sit down, pulling up before actually sitting.
Wall Squats				Sit against a wall with ankles directly under knees, knees at 90 degree angles. Hold for 30 seconds to 1 minute.
Lunges				Stand in a split stance, holding onto a chair for balance (if needed). With weight evenly distributed over each foot, slowly lower towards the floor. Keep both knees at 90 degree angles, and do not allow the front knee to extend over the toe. Push through the heel, contract the glutes and push up without locking the knees.
Walking Lunges				Stand with feet together and take a giant step forward, lowering into a lunge and keeping knees at 90 degree angles. Push up and step forward with other leg. Alternate legs for one+ laps around the room.
Front Kicks				Stand on left foot and bend right knee, bringing it level with the hip. Slowly extend your leg until it is straight contracting the quads. Bend leg and lower back down without relaxing.
Dead Bug				Lie down on floor and lift legs over the hips, knees bent and the inside of each foot pressed together. Keeping back pressed against the floor, slowly straighten your knees, keeping feet pressed together as hard as you can. Bend knees and lower back down. Keep feet pressed together throughout the movement to target the inner thighs.
Standing Side Leg Lift				Stand with feet hip distance apart, holding onto a chair for balance (if needed). Slowly lift right leg out to the side, keeping hip, knee, ankle and toes all in alignment, foot flexed. Raise leg about 2 feet, squeeze glute and slowly lower back down without relaxing the muscle. Repeat and then switch legs. Be sure to keep the standing leg slightly bent.
Dips				Sitting on a step, bench, or floor, place hands next to your hips. Lift hips off the step and forward until lower back is almost touching the step, knees bent (easier) or straight (advanced). Staying close to step, slowly lower body until elbows are at a 90 degree angles. Keep shoulders down and abs in.
Back Extensions				Lie face down on floor/mat and place hands behind the head or lace them behind the back. Keeping neck in neutral alignment, slowly lift chest off the floor a few inches, contracting the lower back. To add challenge, lift legs at the same time.
Step Ups				Use a 12" or higher step, bench or chair. Place right foot in the middle of the bench and squeeze the glutes as you push your body up, simultaneously lifting left leg straight behind you. Slowly lower back down and repeat for desired reps, then switch legs.
Heel Drops				Stand sideways on a step, bench or platform (you might need to hold onto a chair or the wall for balance) with right foot on the step and the left foot hanging just outside the step. Slowly lower left heel to the floor in a one-legged squat, keeping the knee behind the toe and the back slightly forward and flat. Push through heel back to starting position.
Calf Raises				Stand on a step or on the floor, holding onto a chair for balance (if needed). Slowly push up onto the tips of your toes, contracting the calves. Lower back down without relaxing and repeat.