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Workout without Weights

Posted Aug 31 2010 5:05am


I love the fact that when people talk about exercise, their minds automatically turn to a membership at a health club or gym. (A spa… that I understand!) And it makes me wonder why do people think that the gym is the ONLY answer.

For a while now, people have been lining up to make hefty payments and never really getting to the gym after work to use it to the extent of the payments made. Of course, there are the proverbial excuses that work as a defense mechanism…

A Workout without Weights?

So when did exercise have to be a thing riddled with restriction?

Since when did free weights and and the like that are commonly found in every gym become such an important implement for exercise?

And when the idea of a "picture perfect" body become so important as opposed to gaining in strength and endurance?

The truth is that exercise is merely defined as "stress on the body" which results in building muscle. This stress could mean even using your own body weight or using none at all.

This type of exercise is more than enough… not unless you are planning to win the Mr. Olympia seven time and have the words "I'll be back…" carved on the pavement in front of the Chinese Graumann Theater just like Arnie has!

And if you just…errr … what I meant was that it all depends on how much you want to achieve with exercise and how soon.

As most folks haven't even gotten started, here are a few alternatives that can get you started without making any expensive payments or which will take a large slot of time out of your day.

One of the alternatives… Calisthenics

For this type of exercise, one needs to only use their body weight as 'resistance' as opposed to using 'normal weights' that are used in the gym. And this means that it can be performed anywhere, and is not just restricted to a gym like those exercises dependent on weights are.

So let's look at the types of exercises that can be done for the upper body, lower body and the abdominals:

For Upper Body exercises, one can do push-ups or wall push-ups or pull-ups while for the lower body, one can do different squats and lunges (without the weights, of course). For your abs, you can start with crunches and reverse crunches.

Sample Workout #1:

I. Handstand Pushups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bench dips 1-3 sets, max reps
IV. Free Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

Sample Workout #2:

I. Push-ups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bar dips 1-3 sets, max reps
IV. Hindu Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

One of the biggest advantages of this type of training is that doing only a few exercises one can burn a lot of calories while taking care of almost several muscle groups while covering a wide range of back stretching exercises to everything else.

In Closing

Working against gravity can be a mean task, if you know what I mean, especially if you use weights but when you use your body weight, it gets interesting with a lot of room for improv. Check this video out to see what I mean:

And in not taking anything away from some of yuppie comments I've picked up from Youtube: this is some sick stuff!

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