Workout without Weights

Introduction

Albert Einstein, Galileo, Sir Isaac Newton, Charles Darwin, Thomas Alva Edison, Louis Pasteur, Marie Curie and Archimedes are some of the greatest scientists that the world has known.

While some of them made discoveries purely by accident, some of them discovered/ invented stuff that could be termed as a "lifelong quest".

One thing that this list of scientists shared in common, and which is a big quality to get to the top of your field as  a scientist is to be able to make observations and inferences (based on logic) about the subject that they studied.

And while some folks tend to phrase gravity in the terms "what goes up must come down", Isaac Newton watched an apple fall to the ground, and actually, that was where the rule of gravity was watched in action, and this led to more questions until the Royal Society received his book, the Principia, which has become one of the "pillars" of classical mechanics.

Of course, with every student studying this in school, it has become commonplace but the understanding of principle has led to breakthroughs in other fields.

Gravity and its role in Exercise

In fact, almost everybody who understands fitness knows that it is crucial for each one of us to perform "work" according to our ability. Interestingly, if one walks up and down a flight of stairs as opposed to walking for the same amount of distance on level ground, the work done is far more.

Why? Because the resistance of gravity is the additional "stress" that works against the body while walking up a flight of stairs.

Perhaps, one should understand that the same principle is used when one has to lift weights against gravity as well as when you attempt to perform workouts that involve "Calisthenics" which means using one's own body weight in the routine, gravity and nothing else! A simple example of this being, the exercise of pushups or pullups to strengthen your arms.

Another reason why these exercises are good is because they are simpler, and need no equipment where for example such as back stretching exercises that focus on flexibility, all you will need a mat. That's all!

Workout without Weights [3 Sample Routines]

Since the last piece that dealt with working out without weight dealt with the upper and lower body and abs, obviously things won't be too different this time except for the fact that there will be variations of the generic exercises such as squats, pushups, lunges and so on and so forth.

So here are three sample workouts that must be performed in circuit training mode for at least 15-30 minutes each:

Sample Workout Without Weights #1

a. Broad Jumps x 10
b. Grasshopper Push-ups x 10 -20
c. Inverted Rows x 10 – 20
d. Burpees x 10 – 20

Sample Workout Without Weights #2

a. One Leg Squat x 5 – 10
b. Parallel Bar Dips of Close Grip Push-ups x as many as possible
c. Chin-ups x as many as possible
d. Crab Walks x 20 – 100 yards

Sample Workout Without Weights #3

a. Spiderman Push-ups x as many as possible
b. Inverted Row or Pull-ups x as many as possible
c. Hill Sprint (whether the hill is 20 or 100 yards long — just run like the wind!)

In Closing

These types of exercises are excellent for burning fat but for that to happen you must give your 100 %, and you will see results very quickly. And perhaps, what these groups of exercises have in common (much like our beloved scientists of yore) is that they've been designed based on scientific observation and principles as well.

* Broad Jumps x 10
* Grasshopper Push-ups x 10 -20
* Inverted Rows x 10 – 20
* Burpees x 10 – 20

Sample Workout Without Weights #2

* One Leg Squat x 5 – 10
* Parallel Bar Dips of Close Grip Push-ups x as many as possible
* Chin-ups x as many as possible
* Crab Walks x 20 – 100 yards

Sample Workout Without Weights #3

* Spiderman Push-ups x as many as possible
* Inverted Row or Pull-ups x as many as possible
* Hill Sprint (it doesn't matter if the hill is 20 yards or 100 — just sprint)