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.

Ancient Gladiators trained like true athletes, similar to the way professional athletes train today. Along with regular physical training, they were also taught how to use various weapons including the war chain, net, trident, dagger, and lasso.

In present day, most of use have no need to hurl nets or carry daggers. However, we do lift and carry things on a regular basis. Resistance training itself has been linked to numerous benefits including increasing bone mineral density, increasing strength, helping with daily activities, reducing body fat, leading to longer life, and improving heart condition.

In other words, you may not need to be as agile, and strong as a Roman Gladiator, but it wouldn’t hurt to be able to lift a lot, play a lot, and live a long, healthy life.

Gladiator Athleticism and Aesthetics

One of the things that Roman Gladiators did not do is go into a gym and do bicep curls. They also didn’t do any machine work either. Of course, they probably didn’t have any weight training machines as we do now (although I wouldn’t be surprised if someone dug something up. Ancient technology is fascinating).

But instead, by sticking to basic calisthenics movements they trained themselves to better move their bodies in the heat of a fight while holding heavy weapons and shields (not to mention wearing heavy armor).

I found an interesting video where individuals in Budapest, Hungary were doing a Gladiator Workout:

Here’s some more modern day Gladiators in action:

Apparently Gladiators seem to be very popular in that part of the world, as I saw lots of YouTube videos highlighting Gladiator shows and stage fights.

But if you take a close look at both videos, the athletes/actors that are performing and training are not the most ripped or big. But they’re agile, strong, and powerful.

In my view, athleticism is far more useful in daily life than having big biceps or a six pack.

Train Like a Modern Day Gladiator

Unless you go off an join a group of actors who perform Gladiator workouts for a living, there’s a very small chance that you’ll ever get your hands on a trident or dagger.

What’s the best substitution? Dumbbells! If you perform ballistic dumbbell movements such as snatches, swings, and cleans, you can easily develop the same or even better level of athleticism and power asexhibited by the performers in the videos.

Combine that with bodyweight training, and you have a complete athletic workout that you can do in the comfort of your own home. Actually, there’s a program out there already available.

It’s known as the Gladiator Body Workout (conveniently), developed by Coach Eddie Lomax. This program features 6 4-week workouts that focus on slightly different goals, but still revolve around the same basis idea: perform high intensity bodyweight and dumbbell workouts to drop fat, build lean muscle mass, improve strength, and improve overall general health and athleticism.

The following are the 6 programs incorporated in the program:

Workout #1: General Fitness Workout – Overall program that sets up for the other 5 workout programs in the package. You’ll certainly feel lighter, be stronger, and experience a level of athleticism that you’re not used to after going through these first 4 weeks.

Workout #2: Fat Loss Workout – Kick up your workouts and take your body into a new level of high intensity training to drop fat faster than ever before with puke-inducing workouts.

Workout #3: Strength & Size Workout – How will you ever get more powerful without proper strength and size training? Use these 4 weeks to pack on as much strength and mass as possible.

Workout #4: Rounds of Fury – This is where the real fun begins. Rounds of Fury feature 13 different kinds of timed rounds. It’s basically you against the clock in the race to see how long you can last (or, if you can last at all).

Workout #5: Juggernaut Workout – Coach Lomax reveals a secret weapon tactic using a unique 21-15-9 rep scheme that is guaranteed to shock your body into new levels of fitness.

Workout #6: Utterly Nasty Interval Training – It’s the name that scares you. I highly recommend attempting this workout program last, because if you’re not in good condition, you won’t survive.

Coach Lomax also does something completely UNHEARD of. He gives you the tools to create your own workouts in his Build Your Own Workout guide. No coach does this, but Coach Lomax understands that it’s absolutely crucial that you understand how to create your own workouts so that you can make progress for the rest of your life.

Bonus Workouts: Maximum Intensity Revealed

Here’s a secret not too many people know. For a limited time, I’m offering a set of my own, bonus workouts to supplement Coach Lomax’s workouts. The name of my program is known as Maximum Intensity Revealed, and features 3 months of workouts.

Now, if you buy Coach Lomax’s Combo Package which includes Extreme Dumbbell Fitness and Ultimate Gymless Workout, then you’re basically going to be getting a lot of workouts.

It can get confusing as to exactly how to perform these workouts. Where do you begin? So, in the beginning of Maximum Intensity Revealed (MIR), I show you three options you can use to organize all your workouts.

After this, we move straight into the workouts. The first program is a 4-Week Athletic Bodyweight Program. This program was devised using basic circuits and pyramids schemes.

If you don’t know what these are, then don’t worry. I explain everything to you. After each workout, I also show you what to do in the following weeks to progress with each workout.

The second workout is a Dumbbell-only program. And the third workout is a Dumbbell and Bodyweight combination program. Finally, I end MIR by showing you how to make your workouts harder or easier.

You can implement these options into Coach Lomax’s Workouts as well, if you feel some workouts are too easy or difficult for you. But, the bottom line is that the more options and knowledge you have, the better results you will get with your training.

Click Here Learn more about Gladiator Body Workout and how to get your Bonus Workouts.

My friend Harry asked me to develop a workout with the following specs:

1. Eight-exercise inverval
2. Challenging to the whole body
3. Doable at home with limited, inexpensive equipement
4. Fast
5. Can benefit all levels of fitness

So lets take this step by step. These are the pieces of equipment I have at home:

1. Jump Rope
2. Pull-up Bar
3. 300 lb Barbell Set
4. 15 LB Medicine Ball
5. 15 LB Dumbbell

Before we choose our exercises, we first need to figure out what interval pattern we’re using. My friend’s current workout is 1 minute work, with 1 minute rest. So the total workout would last 16 minutes. Not bad, but I think I can do better.

I remember reading about Alwyne Cosgrove’s Complex Training methods on Mike Mahler’s website. The idea is to do a bunch of exercises in a row with light weights and no rest. After the end of each circuit you rest and repeat the circuit. Here are the two complexes from Mike’s website:

Complex One
• Dead lift – 6 reps
• Romanian Dead lift – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps

Complex Two
• Snatch Grip Dead lift – 6 reps
• Snatch Pull – 6 reps
• Upright Row – 6 reps
• Power Snatch – 6 reps
• Reverse Lunge – 6 reps each leg
• Push Jerk – 6 reps
• Jump Squat – 6 reps

Click here for Some more Barbell, Dumbbell and Bodyweight Workouts

So lets develop these workouts using limited equipment:

Bodyweight Only Workout:

Hindu Push-ups
Bodyweight Squat
Sit-ups
Incline Pushups
Lunges
Leg Raises
Plyometric Pushups
Squat Jumps

Bodyweight + Pull-up Bar:

Hindu Pushups
Pull-ups
Bodyweight Squat
Sit-ups
Chin-ups
Incline Pushups
Lunges
Inverted Row

Click here to Learn over a 100 Bodyweight Exercises

Dumbbell Only Workout:

One-arm DB Clean and Press
One-arm DB Bent-over Row
One-arm DB Swing
One-arm DB Overhead Squat
T-pushups
One-arm DB Snatch
One-arm Renegade Row
Incline T-pushups

Click here for Some more Dumbbell – Only Workouts

Medicine Ball and Dumbbell Workout:

One-arm DB Clean and Press
Medicine Ball Wood chop
One-arm DB Bent-over Row
Medicine Ball Hay baler
One-arm DB Swing
One-arm DB Overhead Squat
Medicine Ball Overhead Squat
T-pushups

Click here for Some more Medicine Ball – Only Workouts

Ok, so the combinations are endless. Now lets take these workouts to the next level. Mike Mahler also has a workout on his website called HOC, or High Octane Cardio. It revolves around alternating between short cardio intervals and resistance training. I think jump roping is the best form of high intensity cardio. Here are my versions:

Beginner Routine:

Hindu Pushups
1 minute regular Jump Roping
Bodyweight Squat
1 minute regular Jump Roping
Pull-ups
1 minute regular Jump Roping
Sit-ups
1 minute regular Jump Roping
One-arm DB Clean and Press
1 minute regular Jump Roping
One-arm DB Bent-over Row
1 minute regular Jump Roping
Medicine Ball Wood chop
1 minute regular Jump Roping
Medicine Ball Hay baler
1 minute regular Jump Roping

Intermediate/Advanced Routines:

There are two Jump Roping tricks that I can do. These are the Cross-overs and Double Under. Cross-Overs are where you cross-over your arms across your chest and jump. Double unders are where you perform two jump for one swing of the rope. I also like to do some footwork drills.

Progression, sets and reps:

Start off the circuits with a cautious number of reps per exercise. The first round should be pretty easy and act as a warm-up. The next two or three rounds should be tougher. If you can do 5 rounds without sweating, then increase the reps.

Click here for Some more High Intensity Workouts