No Gym Exercises Using Bodyweight

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Getting to the gym is no longer in the cards for many health and fitness enthusiasts and ordering equipment is a frustrating process these days. There are, however, several excellent trainer-favorite workouts and exercises you can do without a gym that will help you stay in shape.

Tip: Always warm up before you decide to exercise.

The Classics: Starting with Push-Ups

One of the most effective bodyweight exercises, and a classic for this very reason. This move will engage your chest, triceps, and anterior deltoid muscles while pushing your core. It is recommended to do as many reps as you can while maintaining the proper form—hands flat on the floor, shoulder-width apart, wrists stacked under shoulders, and keeping your body in one long line—resting for about 1 minute between each.

Other classics for no gym exercises

  • Jumping jacks
  • Pull-ups
  • Basic squats
  • Jump squats
  • Basic plank
  • Lunges
  • Bridges

Dumbbell Rows Without the Dumbbell

If you are missing the gym's dumbbell, there are many substitutes that you can use to get the same workout probably lying around your home. A one-gallon water jug (with water in it) for instance, a milk jug (though don't leave it unrefrigerated long) or an empty gallon container with a handle or easy grip of any kind. You can fill it with water, rocks, or even dirt to add weight and do your dumbbell rows and other dumbbell workouts at home.

Stair Climbing

If you have a flight of stairs at your home or one nearby that you can access, stair climbing is an easy to do workout that is glute-sculpting and excellent cardio. You can even add gallon jugs of water or home weights if you have them to challenge yourself.


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