How can I workout without equipment? This is how. As many as possible for 30 minutes. Whats your Sunday lookin’ like?
The most common excuses for not working out would be, not having the time, not having the money for a gym, and not having the equipment. Body-weight exercises are the answer to all those excuses. Considering you can build strength, muscle and stay fit from inside your living room, it’s hard NOT to find the time. I’ve watched a TV show and worked on a routine during commercial breaks. Watch a little TV, commercial comes on and blast out 25 pushups, watch a little more and then grunt through 50 crunches. It sounds pretty easy, but I assure you it isn’t as easy as it looks.
I started looking into body-weight exercises when I became realistic with my goals. I was sore, I was tired and I was bored. I wanted to take my weights to a park, or move my bench to the beach, but I couldn’t. I was stuck facing the four walls of my garage. I wasn’t trying to be huge, I just wanted to tighten things up a bit. I wanted to be able to play at the park with my kid and swing across the monkey bars again. I wanted to do a muscle-up, man those looked cool. More so, I wanted to workout for less time and have more fun. Let’s face it, some people like hard work in a gym, I am not one of those people.
My goals are simple, feel better and look better, in that order. Could I do that without crushing myself under weights, aren’t I supposed to be sore all day with my joints creaking? Isn’t that what fitness is all about? Aren’t pushups too easy? Well after a quick search on the internet I found out how wrong I was. Try holding plank position for a minute and tell me you don’t feel it. I was inspired again by what I found. You don’t have to stick to one type of routine. Fitness has to evolve with you, or else you will be right back where you started, or at least where I started, which was on the couch…eating potato chips, being almost 100 pounds heavier.
Body-weight exercises are basically strength training exercises that don’t need any sort of weights. You use your own body weight as the resistance, and you would be surprised how much strength you can actually gain from these type of exercises. Ive noticed a little more lean muscle, and a sense of accomplishment that weights haven’t provided. I feel like a kid again, playing on monkey-bars and doing handstands against the wall. It’s a lot of fun, and most of these exercises are pretty easy on the joints too. That is great news if you are just starting out, or a healing an injury.
Unlike training with heavy weights, body-weight exercises increase the amount of repetitions you do, improving endurance and strength is gained through increased intensity. This is different than heavy lifting, however the drawback is you only are lifting as much as you weigh. You might not get the physique of a bodybuilder, but this is a great routine for general fitness with time constraints and a tight budget. This is the perfect type of workout for the “Modern Day Dad”.
I came up with my own set of body-weight exercises, and have found this to be an intense way to start the day and just as fulfilling as a workout that left me sore and grunting underneath heavy weights. Maybe it will become the right exercise for you. Maybe it will be the motivation you need to get started towards a healthier lifestyle. Exercise in combination with diet is the only secret to staying in shape, and guess what? It’s not a secret!
This list attacks the entire body, and can be done 3 times a week, though I enjoy running through it once a day to get moving. I suggest trying to do as many as possible, in a row for 10 minutes to start, working your way up to 30 minutes. Have fun!
This is by no way a definitive list of exercises and as always consult a doctor before starting a new exercise program.
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