Workout Without Weights is a bodyweight training manual written by Coach Eddie Lomax. It’s a step-by-step plan that features exercises, workouts, and intensity techniques to help you improve your body with bodyweight training alone.

The most interesting aspect about Workout Without Weights (WWW) is that it’s a blueprint to help you improve your fitness level, not just a handful of done-for-your workouts.

This means that if you effectively implement the techniques taught to you in the eBook, you can literally develop intense workouts for the rest of your life. Hence, it’s a complete resource.

What You’ll Learn: List of Exercises

The following is a list of all the exercises you will learn in the Workout Without Weights manual:

1. Yes Neck Nods
2. No Neck Nods
3. Side Neck Nods
4. Wall Push
5. Incline Push Up
6. Push Up From Knees
7. Cobra Push Up
8. Classic Push Up
9. Corner Push Ups
10. Floor Pulls
11. Assisted Pull Up
12. Frog Stand Hold
13. Decline Push Up
14. Knuckle Push Up
15. Dands/Hindu Push Up
16. Dive Bomber Push Up
17. Walk Out Push Up
18. Push Up and Alternating Inverted Crunch
19. One Leg Push Up
20. Pike Push Up
21. One Arm Wall Push
22. Plyo Wall Push
23. The 8 Count Push Up
24. Dips
25. Chin Up
26. Pull Up
27. Over Under
28. Commando Pull Up
29. Headstand Hold
30. Handstand Hold
31. Handstand Wall Walk
32. Handstand Walkout
33. Front Bridge
34. Back Bridge
35. Fingertip Push Up
36. Reverse Push Up
37. Elevated Pike Push Up
38. Table Maker Push Up
39. Elevated Push Ups
40. Rotating “T” Push Up
41. Knee Raise to Side Push Ups
42. Bridging Push Up
43. One Arm Push Up
44. Curious Pull Up
45. Leg Raising Pull Up
46. L Sit Pull Up
47. Handstand Walkout with Push Up
48. Handstand Push Up
49. Plyo Push Up
50. Plyo Decline Push Up
51. Farmer Burns Stomach Flattener
52. Stretch and Contract
53. Vacuums
54. Jiu Jitsu Situp
55. Crunch
56. Reverse Crunch
57. Combination Crunch
58. Ankle Wiggles
59. Knee Hugs
60. Seated Abdominal Tuck
61. Single Leg Circles
62. Plank
63. Reverse Plank
64. Side Plank
65. Bow Glute Hold
66. Good Morning
67. Superman
68. Acuaman
69. Kneeling Bridge
70. Floor Get Up
71. The Rower
72. Twisters 6 Inch Crunch
73. Flutter Kicks
74. Leg Scissors
75. Alternating Toe Touch Crunch
76. Chinnies
77. Lying Hip Rollers
78. Ab Infinities
79. The Leg Tuck and Twist
80. The 10 Second Crunch
81. Dynamic V
82. Punch Up Crunch
83. Straight Leg Reverse Crunch
84. Balance Crunch
85. 100’s
86. The Saw
87. Plank Butt Ups
88. Plank with Leg Lift
89. Plank with Knee Touch
90. Chair Plank Hold
91. Reverse Plank with Leg Lift
92. Bow Glute Hold with Leg Lift
93. Side Plank Ups
94. Hanging Knee Raise
95. Hanging L Sit
96. Hanging Leg Thrust
97. The Prone Row
98. Single Leg Hip Bend
99. Handstand Leg Tuck
100. Janda Situp
101. V-Ups
102. V-Twists
103. Candlestick
104. Hollow Rock
105. Arch Rocks
106. Flying Acuaman
107. Star Plank
108. Side Plank Twist
109. L Sit
110. The Human “X”
111. Headstand Leg Raise
112. Knees to Elbows
113. Free Squat
114. Boot Slappers
115. Sumo Squat
116. Revese Squats
117. Wall Squat
118. Bootstrappes
119. Lunge
120. Rear Lunge
121. Side Lunge
122. Calf Raises
123. Butt Raises
124. Bethaks/Hindu Squats
125. Squat with Leg Lifts
126. Chinese Wall Squat
127. Squat and Press
128. Squat and Twisting Press
129. Ankle Grabbers
130. Split Squat and Trunk Rotation
131. Rear Lunge and Reach
132. Forward Lunge and Reach
133. Diagonal Lunge and Bend
134. Crossover Lunge
135. Donkey Calf Raises
136. One Legged Deadlifts
137. One Legged Bootstrappers
138. One Legged Step Squat
139. Butt Lift Leg Raise
140. Hamstring Leg Lift
141. Step ups
142. Side Step Ups
143. Semi Squat Jumps
144. The Rock Up Squat
145. Dragon Walking
146. One Leg Bird Squat
147. One Leg Squat
148. Squat Jumps
149. Knee Tucks
150. Start Jumps
151. Alternating Jumping Lunges
152. Marching
153. Jogging in Place
154. High Knees
155. The Windmill
156. Reach and Bend
157. Standing Twist
158. Simulated Jump Rope
159. Jumping Jacks
160. Split Jump
161. Steam Engine
162. The Woodchopper
163. Squat Thrust
164. 8 Count Body Builders
165. Squat Plyo Pushup
166. Mountain Jumpers
167. Mountain Climbers
168. Burpees
169. Burpees Plus
170. Ice Skater Hops
171. Bear Crawls
172. Alligator Walks
173. Crab Walk
174. Monkey Walk
175. 3 Legged Dog Walk
176. Seal Walk
177. Duck Walk
178. Rabbit Hop
179. Frog Jump
180. Inch Worm

Wow! That’s an exhaustive list of exercises, don’t you think? You can literally keep progressing for years on end before you’ve performed all 180 exercises on this list.

Coach Lomax’s Alternative Options

If you don’t want to learn about intensity techniques and movements, but instead just want a handful of workouts already done for you and organized into a program, then I’d suggest UltimateGymless Workout.

Ultimate Gymless Workout is another Coach Lomax eBook which features 6, 4-Week bodyweight only programs designed to help you drop fat, build lean muscle mass and increase strength.

The workouts are titled as General Fitness Workout, Fat Loss Workout, Strength & Size Workout, Juggernaut Workout, Rounds of Fury Workout, and Utterly Nasty Interval Training Workouts.

Click here to Learn More about Workout Without Weights

Best Option: Combo Package

Coach Lomax also gives you the option of purchasing both the Ultimate Gymles Workout and Workout Without Weights eBook together for a lower price.

His combo Package also includes Commando Calisthencis, which is a set of 3 audio workouts valued at $27. All three products would cost you $73.95.

But Coach is giving it all to you for just $47. That’s over 6 dozen workouts for just a fraction of what it would cost you if you hired a personal trainer or joined a gym.

But Wait! There’s More!

If you grab a copy of Workout Without Weights Combo Package today, then I’ll send you a bonus gift. This bonus features 6 high intensity bodyweight programs based on the teachings of Coach EddieLomax.

What I have done is put together some of my best routines using Coach Lomax’s intensity techniques featured in his eBook. Here’s how you can claim your bonus:

• Step One: Purchase Workout Without Weights Combo Package using the link below.
• Step Two: Forward your receipt number to shah@shahtraining.com so that I can confirm that you purchased the product through my link. If it checks out, I’ll send you the bonus via email.

Click here to Grab your Copy of Workout Without Weights today! But remember, you’ll only get the bonus if you purchase the Combo Package!

This article promotes a product. If you purchase this product, I get a percentage of sales. Click here to read my disclaimer.

NOTE: If you’re Looking for my Bodyweight Exercise Revolution Review, Click Here.

Just completed my first workout using the exercises I learned from Bodyweight Exercise Revolution. My first reaction was that I was surprised by how inflexible I was. I’ve been relying too much on pushups, pullups, and squats to get the job done.

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As we age, we begin to naturally lose muscle mass. Our bones become weaker and smaller. And our cardiovascular health slowly deteriorates. Men in their middle age are in a crucial position in their life: they can either continue their life of inactivity and place themselves at risk of heart disease, stroke, high blood pressure, diabetes, obesity, back pain, and osteoporosis – or they can do something about it.

Strength training is one of the best ways of strengthening your muscles, reducing body fat, and improving cardiovascular health. Jogging or aerobic exercise can only help you with the prevention of one or two diseases. However, weight training can have a dramatic positive effect across many areas of your physical life.

The Right Fitness Program for your Needs

So what kind of strength training program will help you get the best results and allow you to dramatically turn around your health? Well, there are certain key aspects that you should look for in a strength training program:

• Compound Movements – Compound movements are exercises that work multiple muscle groups at once. When you activate lots of muscle mass at once, you release human growth hormone and testosterone. Both of these hormones have been linked to increased muscle mass and decrease fat.
• Body Control – Many fitness programs out there focus on how much weight you can lift, or how big your arms look. But the true mark of good health is how well you can control your body. As you age, your joints lose their range of motion and are not even able to support their own bodyweight.
• Cardiovascular Health – You need a program that actually works your heart. Most regular cardio programs don’t really force your heart to work harder. This is why I prefer higher intensity training as opposed to lower intensity training. Sprints and interval training are a great start.

The Benefits of a Combination Bodyweight and Dumbbell Program

I think that the best way to get started on improved health, especially for middle aged men, would be to combine bodyweight and dumbbell exercises. This is because dumbbell movements, as long they are compound exercises, are best for putting on lean muscle mass and strengthening bones.

Bodyweight training is also great for increasing lean muscle mass. However, it’s greatest benefit is body control. Basic bodyweight movements and mobility drills will allow you to move better in daily life and sports. If you’re experiencing knee pain, back pain, or hip pain, then you should try bodyweight training as a way to reduce this pain and increase your range of motion.

Finally, if you construct workouts using bodyweight and dumbbell exercises and perform them in a high intensity manner, then not only will you get a great strength and conditioning benefit, but you’ll also be making your heart and lungs work hard.

That to me, is a form of cardiovascular training.

Developing your Program

The best way to get started on a good combination bodyweight and dumbbell program is make a list of all the bodyweight and dumbbell exercises that you know how to perform, or look like they are easy to learn. You can start off with basicpushups, pullups and squats for your bodyweight exercises.

For dumbbell exercises, you can do overhead press, bent over row, and chest press. You can easily organize these movements into a superset fashion for a great, intense workout. A superset is where you alternate between two exercises with little to no rest in between each exercise.

Or, if you’re looking for a great combination bodyweight and dumbbell program, then you should check out Gladiator Body Workout. Click here for more information.

I just got another email this morning. I get them every day. Don’t get me wrong, I love answering emails. But lately, my responses have been more or less the same:

“Hello, the workouts in the free manual should help you with that problem. If you have any specific questions, let me know. Thanks.”

I’m not trying to be mean or anything, but lately the questions I’m getting just aren’t specific enough. I always read this long story with an ending such as…”How can I lose the fat now,” or “How can I get stronger,” or “What am I doing wrong?”

I don’t know. If you don’t provide me with a full training history of what you’ve done in the past, then there is absolutely no way I can help you. It’s like going to a doctor and saying, “Give me some medication!”

So, what I’ve decided to do is take the time out and write up answers to some typical questions I receive:

I’ve been doing “X” training program for the past month, but I have not been able to achieve my desired results. What am I doing wrong?

Nine times out of ten, all you need is a simple change. Human begins are creatures of habit. No matter how much we try, we always end up doing things we like. So, simply try something new. There are so many high intensity training methods on this site and articles that teach you how to gain muscle and lose fat with full body bodyweight workouts, that I’d be surprised if you can’t find what you’re looking for.

If you are unable to find what you are looking for, then just let me know and I’ll do the research for you to help find a solution to your problem.

Here is a list of some recent articles that may help you out:

• High Intensity Superset Workout for More Muscle
• How to Design Bodyweight Workouts for Bigger Muscles
• Maximum Intensity Training with Basic Bodyweight Exercises: Pushups, Pullups, and Squats

The workouts in your free manual are too easy/hard for me, what can I do to make them harder/easier?

The easiest thing you can do is substitute the exercises. If the 13 exercises featured in the manual are not within your fitness level, then I suggest you seek out additional resources and workouts. I’ve put together a page that lists all the workouts featured on my site: List of Shah Training Bodyweight Workouts

I’m performing all your short workouts, but they are not giving me results. Do short intense workouts really work for fat loss and mass gain?

The truth is, not everything works for everyone. Your body may not be receiving enough stimulation from extremely short workouts. However, most beginners will achieve great results with my workouts. Advanced trainees, on the other hand, may need to train a little longer, or train more often.

There is also the mental aspect to it. The shorter the workout, the more intense it’s supposed to be. However, many individuals just don’t seem to be able to push themselves past a particular plateau. This is often the case with my workouts.

If you’re used to long workouts that last 45 minutes to an hour, then it’s going to be tough for you to change course and push yourself to the maximum in each workout. After that 15 or 20 minutes are up, I usually collapse in my own pile of sweat.

I’m tired.

So, it may take some time for you to transition from longer workouts to shorter workouts.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

Last night I was just thinking about how to spread the word about the Gladiator Body Workout. It’s no surprise that I promote this one workout package prominently on my blog, as opposed to all the other workouts out there. Why?

I’ll give you three reasons why:

1. Gladiator Body Workout is a home fitness training system that works. Unfortunately, not enough people know about it because it’s not well promoted. Coach EddieLomax Continue reading

Two of my favorite methods of training include Dumbbells and Bodyweight Exercises. Dumbbells are great because I can lift weights through a full range of motion – the kind of natural movement I can not achieve with machines. Bodyweight training is great for the same exact reason – all the exercises can be performed through a full, natural range of motion.

Now that you know why I love bodyweight and dumbbell movements, it’s time lean how to be successful with them:

Get Faster Results by Lifting Heavier Weights Continue reading

Building strength with bodyweight training is very easy. In weight training, you get stronger by adding weights.

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I’ve posted lots of bodyweight workouts on this website over the past two years. Instead of using the search feature, you can now grab all the workouts through just one post. The following is a list of all the bodyweight workouts I’ve published on this site:

Beginner Workouts – Can’t do Pushups, Pullups, and Squats

1. Free Bodyweight Workouts to Help Your Maintain your Weight after 50

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I’ve always said that the key to progress with bodyweight training is to continually add in more difficult exercises into your routines. But I never really went beyond the basic pushup variations.

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