Tag Archives: Workout Without Weights

20May 2013

Lower Body and Cardio Bodyweight Workout You can Do in your Backyard (or at Home)

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Here’s a great workout you can do just with your own bodyweight. This workout revolves around calisthenic and animal movements and is a great alternative to your regular bodyweight squat lower body workouts.

It’s also a great fat burning cardio movement. If you’re following an upper body/lower body training split, then this is a perfect workout for your lower body and cardio day.

Some of the movements require some space and place where you can make some noise without disturbing anyone. A park or your backyard would be great. Lets first learn the exercises before moving onto the workout:

Mountain Jumps

  • Get into pushup position. Bring both your legs in explosively towards your chest. Your feet should land right below your hips. Push them back to starting position. This movement is exactly what you do during the transition between thepushup and squat jump during a traditional burpee.

Bear Crawls

  • Get on all fours. Your butt will be in the air. Move forward by moving your right hand and right leg at the same time. Repeat on the other side. The best way to do this movement is decide upon a set distance, and just perform the bear crawl for that particular distance.

Duck Walk

  • Get down into deep squat position. Walk forward without letting your body come off the ground. The best way to perform this movement is take small steps. A little bobbing up and down is fine. But try to keep your body as low to the ground as possible.

Frog Jump

  • Start with in a low deep squat. Place your hands on the floor in between your feet. Most of your weight should be balanced on your feet. Spring forward and land on both your feet and hands at the same time. The biggest mistake people make with this movement is to land on their hands before landing with their feet.

Monkey Walk

  • This movement is kind of like a cross between a bear crawl and frog jump. Instead of placing both your hands on the floor, place just one hand on the floor. Jump forward first with both your feet, then move your hand forward. Continue in this pattern – jump with your legs, then move forward.
  • Repeat with the other hand.

Burpees

  • Stand with feet shoulder width apart. Drop down onto the floor into squat position and place your hands on the ground. Kick your legs back, the way you would in mountain jumps. You should be inpushup position. Perform a pushup position.
  • Bring your legs back in. You should now be in squat position again. Explode into the air. When your feet return to the ground dropimmediately back into the squat position and repeat.

8 Count Body Builders

  • 8 count bodybuidlers are very similar to burpees. Stand with feet shoulder width apart. Drop onto the floor into squat position and place your hands on the ground. Kick your legs back and perform apushup. From this position, separate your legs.
  • It’s almost like performing a jumping jack with your legs in pushup position. Bring your legs back together, bring your knees back in, and perform a squat jump.

Jumping Jacks

  • Speaking of jumping jacks. Most people are familiar with this movement from gym class. Start with your feet together and arms at your sides. Jump and spread your feet outwards, and bring your arms up towards the air. Clap your hands together above your head and jump back to starting position.

Jogging in Place

  • Stand with your feet shoulder width apart. Bring your right knees up so that your 6 inches off the ground. Bring your right foot back down and repeat with your left foot. The main idea here is that you’re simulating jogging in place.

Squat Jumps

  • Drop down into squat position and explode upwards as high as possible. As your feet hit the ground, squat back down immediately and repeat.

Now that you know how to perform the exercises, I will provide you with the workout. I’ve created three separate versions for beginners, intermediate and advanced trainees:

Beginner Workout:

  • Perform each exercise for 30 seconds, followed by a 60 second rest. Work up to 2 rounds for a 30 minute workout.

Intermediate Workout:

  • Perform each exercise for 30 seconds, followed by a 30 second rest. Work up to 3 rounds for a 30 minute workout.

Advanced Workout:

  • Perform each exercise for 60 seconds, followed by a 30 second rest. Work up to 2 rounds for a 30 minute workout

The great thing about these exercises is that one transitions straight into the next one. There’s no need to do any setting up for any of the 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.

12May 2013

Home Fitness Review: The Ultimate Guide to Home Fitness Products

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So you’ve decided to start training at home. Now what should you do? Spend a lot of money on equipment, or invest some money on eBooks? Well, before you can answer this question, you need to really think about why you’re working out at home.

Is it because….

- You can no longer afford your gym membership

- You like the convenience of working out at home Read More →

18Apr 2013

New Years Eve Bodyweight Routine


  • Gorilla Chin, 10×5, 165 seconds rest
  • Bodyweight Squat, 5×20, 45 seconds rest

For more intense bodyweight workouts, check out Workout Without Weights. Click here for more Information

14Apr 2013

Best Bodyweight Training Exercises for Men

Everyone out there is talking about pullups, pushups, and squats when it comes to bodyweight training. However, what about some really unique exercises? The reason why people believe that bodyweight training alone can not help them achieve the kind of fitness they desire is because they do not take the time to seek out some unique exercises.

Well, I’m going to show you a few unique movements that will really help you spice up your bodyweight workouts:

Reverse Pushups

  • Lie face down with your arms at your sides as if your were doing a typical pushup. However, instead of the fingers pointed towards the front of your body, reverse the grip and have your fingers point towards your feet.
  • Keep your hands and elbows close to your body and push your body up until your arms are extended. Lower and repeat.

Side Plank

  • Lay on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight. Keep your abs tight and hips straight.
  • Hold this position for the time desired, then return to starting position.

Elevated Pushups

  • Get three chairs or surfaces of the similar height. Place them in such a way that you can place your hands and feet on them as if you were doing apushup.
  • Keep your body straight and abs contracted as your lower yourself towards the ground. Keep going past the point of parallel. You should feel an extra stretch on your chest.
  • Push back up to starting position and repeat.

For more intense and unique bodyweight exercises, check out Workout Without Weights. Click here for more information.

14Mar 2013

Fat Loss Workout Without Using Weights For the Busy Traveler

Losing fat while you’re constantly going from one business trip to the next is tough. Especially in this economy where you need to work harder and longer to make the same amount of money as you did before, and don’t have the time and money to get in a great, fat burning workout.

Well, that’s what you think. In reality, you can easily get a great fat burning workout without using weights. And you can get this fat burning workout in an extremely short period of time. Lets first focus on how to workout without weights. Well, I’m sure you’ve heard of the basics: pushups, pullups, and squats.

These basic movement are great, but they fail to take into account the full needs of a busy traveler, such as yourself. You see, as a busy traveler who’s constantly on the go you need to perform exercises that gets you moving faster, and boosts your energy level so you can focus better on your work.

Re-Learning how to Work Out

I recently came across a great bodyweight training resource called Bodyweight Exercise Revolution. This amazing program, developed by Coaches Adam Steer and Ryan Murdock, features some of the most unique bodyweight movements I’ve seen.

I’ve literally been re-taught how to workout. And I’m going to pass that knowledge onto you. First of all, the movements that you choose need to multi-dimensional. After all, you have very little time on your hands. So, if you can target 3-4-5 or even 6 muscle groups at the same time, then you can get a full body bodyweight workout in an extremely short period of time.

The second thing I learned was how to organize my workouts. Bodyweight Revolution workouts incorporate something known as interval training. This is where you perform an exercise for a short period of time (30-60 seconds) before moving onto the next exercise.

Best Workout without Weights

Coaches Adam Steer and Ryan Murdock have a lot of great workouts. Here is my favorite workout, and one you can do easily in a hotel room:

Perform as a circuit:

* CST Side Ground Engagement, 30 seconds

* CST Quad Squat, 30 seconds

* CST Dog Burps, 30 seconds

* CST Jump Squats, 30 seconds

Start off with 3 rounds, and build up to 10 rounds. Non-stop. Each circuit is 2 minutes long, so a 10-round workout would take you only 20 minutes. Once you’re able to perform 10 straight rounds, it’s pointless to keep adding rounds or increasing the time intervals.

Instead, seek to make the workouts harder. For example, you can combine the dog burps and jump squats into one movement. Or, you can add in a pullup in between (if you have access to a pullup bar). There are many bodyweight exercises you can choose from.

For more high intensity bodyweight exercises and workouts you can perform at your home or in a hotel room, check out the Bodyweight Exercise Revolution. Click Here to find out more information about this incredible bodyweight program.

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05Mar 2013

Superset Workouts for More Muscle and Less Fat

Superset workouts are by far the easiest way to organize workouts that allow you to put on lean muscle mass and burn lots of fat. The following are some of my best articles about superset workouts:

For some great superset workouts, check out the following programs:

01Jan 2013

What’s Your Biggest Obstacle to Achieving your Fitness Goals?

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We all have obstacles in our lives that prevent us from doing certain things. What I want to know is, what is your biggest obstacle when it comes to improving your health and fitness. What’s really keeping you from achieving your goals?

I would love to hear your responses. Please post your thoughts to comments, and I will respond and try to give you advice if you want me to. Thank you!

Please subscribe to Shah Training for free. Click here for more info.

16Jan 2012

Home Workout to Burn Fat

Not having a gym membership is no excuse for not reaching your goals. Simply by being alive, you are in possession of the best workout tool ever made for getting lean and burning fat – your own body.

That’s right, you really don’t need access to any fancy cardio machines, vibration plates or lots of heavy weights to burn fat. You can get the body you desire in the comfort on your own home.

Now you know this, there’s no excuse for missing a workout. Here are two workouts that you can alternate every week. Perform Workout A on a Monday and Thursday, and Workout B on a Tuesday and Saturday. Each session should only last around 30 minutes, so even if you’re busy, you can still get your training done.

Workout A

Perform 4 rounds of -

-          Bodyweight Squats – 20 reps

-          Wall Sit – Maximum

-          Glute Bridge Raises – 20 reps

-          Squat Thrusts – 10 reps

-          Plank – Maximum

 

-          Perform each of the following exercises in a circuit fashion as many times as you can until 15 minutes has passed:

 

-           Push Ups – 15 reps (Do these on your knees if you need to)

-          Chair Dips – 15 reps

-          Hand to elbow Plank – 15 reps

-          Birddogs – 10 reps per side

-          Curl Ups – 15 reps

 

Workout B

 

Perform each exercise in turn. In round one, do 15 reps of each exercise, in round two, do 14, in round three, do 13, and so on, until you get down to one rep.

 

-          Lunges

-          Squats to Chair

-          Push ups

-          Reverse Crunches

-          Burpees

-          Elbow to hand plank switches

 

You also have the option of purchasing a small amount of equipment if you wish, which may help to add variety and new challenges to your home workouts. This isn’t necessary, but is something you may want to consider, should you find that the workouts are getting a little easy.

If you’re looking for a complete bodyweight training manual you can use for your fat burning home workouts, then I recommend Workout Without Weights. Click here to learn more!

 

There are plenty of pieces of kit which are excellent for home workouts. They all require very little storage space, can be transported easily, and are relatively inexpensive.

 

-          Kettlebells. These range in weight from 4 kilograms right up to 60kg. An 8 or 12kg bell is a good place for most people to start. They are great for explosive exercises such as swings, snatches and high pulls. If you’re looking to get started with Kettlebells, then click here to check out an incredible Kettlebell program!

-          Resistance Bands. A very light training tool that offers you literally thousands of exercise alternatives. Try a beginner resistance band package, and add in pullaparts, face pulls, x-band walks and band curls to your home workouts.

-          Medicine Balls. These are fantastic for adding weight to squats and lunges, and also for invigorating your core training.

 

Home Workout Guidelines

 

Just as gyms have rules, you need to set yourself some guidelines when working out at home.

 

-          Don’t turn the TV on while you’re training, it’ll only distract you.

-          Unless you’re actually training with someone, make sure there’s no one else in the room when you’re working out. Just like the TV, it won’t help your concentration.

-          Wear comfortable workout clothes.

-          Put a mat/towel down so that you don’t scratch or sweat on the flooring, and so your back is protected when doing floor work.

-          Work just as hard as you would in the gym.

-          In the Summer, take your workouts into the garden for a change of scenery.

 

If you’re looking for some amazing home workouts to burn fat, then I recommend the Ultimate Gymless Workout. Click here to learn more!

16Dec 2011

What Bodyweight Training Can Do For You

The following is a Guest Post by Coach Eddie Lomax:

Many people have overlooked the power of bodyweight only workouts to increase fitness, improve health and build an attractive body.  Bodyweight exercises and calisthenics have taken a back seat to weight lifting for too long.  Let’s take a look at what using the weight of your won body can do for you.

Bodyweight Training Helps You Perform, Feel And Look Better

We all know we should exercise more.  Our daily lives have become so “easy” that our activity levels no longer “naturally” produce the circumstances for our body to perform, feel and look its best.  Our body adapts to the environment it lives in, which in today’s society often means walking around in a body that is overfat and undermuscled.

So, an easy way to crank up your activity level and create an environment that builds a better, stronger, more athletic body is to use bodyweight exercises and calisthenics.  It is the most natural form of exercise and you can get started right now.

For Some People, Bodyweight Training Is Better Than Weight Lifting

I’ve talked to people that have lifted for years, but only started to reach their fitness, fat loss and physique building goals with bodyweight exercises.  There was something missing in their weight training… bodyweight workouts.  And once they added these natural movements, they instantly got results they could see, feel and use.

If you think about it, there are two types of movement that should be addressed in your workout program.  The movement of your own body, and the movement of added resistance.  Many people have been ignoring the training of moving their own body weight around.  And once they fix this error, the benefits quickly become evident.

Bodyweight Training Empowers You

Look, most people think they need something to become fit, lean and muscular.  The say they need a gym.  Or they need a piece of equipment.  They RELY on something exterior to themselves for their success.  And this is very limiting.

The fact is, you don’t “need” anything besides a functioning body and the desire to improve yourself.  And when you realize YOU already have the power to make your fitness, fat loss and physique building goals a reality, it is empowering.

Don’t limit yourselves… get what you want with what you have!

You may have worked out before, or are just starting out.  But answer this question, “Have you used bodyweight workouts to their full power?”  For most, the answer will be NO, and fixing this problem is your first step to creating the body that performs, feels and looks great!

Coach Eddie Lomax takes your fitness, fat burning and physique building abilities to new heights with the Workout Without Weights.

14Dec 2011

Build Muscle Without Weights: What To Expect

The Following is a Guest Post by Coach Eddie Lomax:

I’ve always been impressed with the physiques of Military personnel and gymnasts, haven’t you?  I mean, they many not be the biggest people with bulging muscles.  But their lean, athletically muscular body both looks great and hints of high performance.

It is a shame most people think you need to lift weights to build an attractively muscular, strong, functional body.  Bodyweight exercises also build muscle, and in my opinion, a more useful type of muscle than weight lifting alone.

Most Exercisers Think You Need To Lift Weights To Build Muscle

Let’s be honest… lifting weights is the best way to build muscle.  But that doesn’t mean you can’t build muscle without weights.  It just means if is best if you are looking to MAXIMIZE muscle size.

But maximizing your muscles is not necessarily the goal of all exercisers.  I for one, don’t want the bulky, pumped up muscles of a bodybuilder.  I prefer tight, solid muscle that is strong and powerful in moving my own body and weighted objects equally well.

The point is, who cares if weight lifting is the best for building muscle if it doesn’t fit your goals.  After all, you don’t need a Ferrari to go to the corner store.

Military Calisthenics Builds Muscle Without Weights

If you’ve ever had the opportunity to see someone before and after they go through Basic Training, you’ll know what I’m talking about here.  After a few months of Basic Training (which is predominantly bodyweight exercises), the new recruit is leaner, stronger and more musclular.  You can see it in the way they carry themselves.  And the great thing is, this is useful muscle and not just pumped up muscles.

Gymnasts Are An Example Of What Can Be Achieved With Bodyweight Exercises

If you are still in doubt that you can build muscle without weights, just take a look at a gymnast.  Those muscles and fine physique are build by moving their own bodyweight around.  And you have to be impressed with the level of strength, explosive power and physical ability they posses.

Many Former Weight Lifters Report More Functional Muscle

In my own experience teaching people to use bodyweight exercise, many men and women have said that they feel, look and perform better than they did when they just lifted weights.  While their muscles might not be the biggest they’ve ever been, they are more useful.  They are better suited for meeting the challenges of sport, work and life with excellence.  (And really, isn’t that why you should be exercising in the first place?)

You can build muscle without weights.  And while if might not build bigger muscles than weight lifting, I would argue it builds a better quality of muscle.  Just try a bodyweight only program for a few months and you’ll see what I mean.

Coach Eddie Lomax takes your fitness, fat burning and physique building abilities to new heights with the Workout Without Weights.