How To Use Bodyweight Routines To Get
Fit And Trim.
If you want to be just
another Sir Spandex, sipping on a power shake and trying to hit on the girl
trainers, then by all means, knock yourself out.
want to sculpt your body into the lean Jason Statham look, then keep
reading. You've nothing to lose anyway,
you feel if you found out that you can get the physique you want at
home? That's right. At home. Your home,
No more Sir
Spandex and his power shake to ruin your routine. No more uninvited
advice railroading your fitness goals.
Bench-Press Preachers telling you that their way is the only way.
Just you, your body and YOUR space.
Your space can be anything
you want it to be. A park, a playground (excellent for some of these
exercises), your basement or garage, it can even be the space between the bed and
table in a hotel room.
If you are really
adventurous, you can even get fit in a jail cell, but we don't recommend
Let's start with a simple
stress-busting, fat-blasting full body workout you can do any time and virtually
anywhere (not recommended for airplane aisles).
It's a simple,
yet hugely effective, bodyweight routine has just 4 exercises. The Burpee The Push-Up The Ab Bicycle The Squat
With the shortest amount of
rest and in the fastest time possible (while maintaining good form!),
do: Burpee - 5 Reps Push-Up - 10 Reps Ab Bicycle - 20 Reps or 10 Per Side Squat - 10 Reps
Repeat the cycle or
"Circuit" 3 to 5 times as your fitness level allows.
The Big 3 of
3 simple, multi-count exercises, you can exercise your whole body and
cardiovascular system in less than 20 minutes.
The big 3
Strength How am I going to
work my Abs without an Ab Machine? Do you think everyone walked around with a gut before
the Ab Roller? Seriously. There are a ton of exercises you can
do using only your body weight to strengthen and tone your core.
Here are just
The Plank and Side
Your goal may be to build
upper body strength and the size of your arms. After all, if you have little
puny Tyrannosaurus arms, you will never be able to use the killer line, "Are you a
vet, because these pythons are SICK."
The Holy Grail of Upper Body exercise is the Push-up and it's
Diamonds - Place your hands very close together making a diamond
shape with your thumbs and forefingers. This targets the
Wide Arm - Spread your arms out wide and target your
Pike Push-Ups - Target those shoulder muscles.
But for all the good push-ups do, they woefully neglect the Biceps. The all
Time best bodyweight exercise for the biceps has to be the Chin-Up. Not to be
confused with the Pull-Up, the Chin-up is done with your palms facing you.
You will then pull all of your bodyweight upwards, defying gravity with your biceps
and back muscles.
Which brings us to...
The Pull-Up. This is where the playground comes in handy. Every playground has a
swing set.Stand between the swings, reach or jump up and grab the bar, palms
facing away, with your hands a little more than shoulder-width apart. Pull Upwards
until your chin clears the bar. Repeat.
Lower Body To get strong, defined, but not puffy "bodybuilder"
legs, do the following: Squats, Hindu Squats, Lunges, Vertical
So there you go. I've
given you all the information you need to get rid of your gym membership and say
good bye to Sir Spandex and his crowd forever. Well, maybe not forever.
You may want to go back in a few months and show off your
Let's meet the man behind
the plan. The guy who as continually, and successfully, bucked the