Weight Free Workout
"No Weights Required"
Top 10 "Anaerobic" Exercises
Push, Pull, Twist, Press, Move, Stretch, & Wake Up Those Muscle Fibers Differently!
Change your patterns, behavior & way you manage your workouts! All too often people think you need a fancy gym and or weights to workout. Wrong! Make the world your 'office' and also 'gym'! Find a football field, steps, track, utilize your living room, basement, or other venue to fuel a better & more healthy lifestyle. Get creative! No excuses! I have provided some tremendous 'weight free' exercises below you can do in the comfort (and at times 'discomfort', ha) of your own home.
It's more about discipline, education & doing things with the right form vs. having an expensive gym membership. Make sure you properly consult your Dr., trainer, stretch properly, do these activities in safe area + in a safe manner so you 1.Don't frustrate yourself 2.Injure yourself and 3.Blame me for #1 or #2 while I merely seek to inspire some innovation into your fitness/health/life : )
Top 10 Weight Free Exercises:
1."Up Downs": go from upright standing, diving into the push up position, bring legs up by bringing both feet up (knees to chest), pop up into upright standing position again (can add movement by transitioning into a jumping jack). Repeat 10 times, make sure you are on safe/comfortable ground, you have stretched, be aware of your fitness level & take precautions to prevent injury. Great total body engaged exercise!
2.Mountain Climbers: get in push up position, keep hands in place, while in position bring one knee to chest & alternate left to right a set of 10 (back and forth total of 20 times), can mix with other exercises below, even add a 10 yard sprint or bear crawl (#10)
3.Squats & Lunges, & Frog Jump/Leap: may need some space, but start off in crouched position, and spring forward as far/fast/hard as you can 5-10 times
4.Side squat & oblique/lateral raise
5.Push Ups (modify if cannot do full push up, perform while on knees & progress), one arm alternates, go back and forth, get creative
6.Sit Ups & Crunches (modified): add flavor by holding poses (stunts & planks), switch knees to chest back and forth, and other creative abs (side planks, legs straight up, bent over dead lift/ab raise)
7.In Place 'invisible' Jump Rope
8.High Knees: in place stair climber, raise knees to chest for 30 sec. to minute
9.Pull Ups (on bar, beam, or hanging from bar to pull your body weight up)
10.Bear Crawl: crawl on hands and feet (alternating accordingly), attempt 10 yards out and back, mix with up downs, or other exercise above!
Also, incorporate swimming, yoga, pilates, and other forms of stretching/breathing/movement techniques into your regimen to improve focus, discipline, energy, & flexibility! Think of your workouts as a 'bottom up' to 'top down' total body engagement. Workout all those muscles, combine exercises that improve the 'rapid twitch' muscle fibers, to the larger muscle groups. Make your motions intentional, correct form, and worth your time for best results. Break them down into sets of 10, combine as necessary to implement a total body workout, or separate into different days/combinations. Mix them with jumping jacks (old school, ha), bag free boxing and or kicking motions (in place) to improve balance, speed, and get your body moving!
Top 10 "Anaerobic" Exercises
Push, Pull, Twist, Press, Move, Stretch, & Wake Up Those Muscle Fibers Differently!
Change your patterns, behavior & way you manage your workouts! All too often people think you need a fancy gym and or weights to workout. Wrong! Make the world your 'office' and also 'gym'! Find a football field, steps, track, utilize your living room, basement, or other venue to fuel a better & more healthy lifestyle. Get creative! No excuses! I have provided some tremendous 'weight free' exercises below you can do in the comfort (and at times 'discomfort', ha) of your own home.
It's more about discipline, education & doing things with the right form vs. having an expensive gym membership. Make sure you properly consult your Dr., trainer, stretch properly, do these activities in safe area + in a safe manner so you 1.Don't frustrate yourself 2.Injure yourself and 3.Blame me for #1 or #2 while I merely seek to inspire some innovation into your fitness/health/life : )
Top 10 Weight Free Exercises:
1."Up Downs": go from upright standing, diving into the push up position, bring legs up by bringing both feet up (knees to chest), pop up into upright standing position again (can add movement by transitioning into a jumping jack). Repeat 10 times, make sure you are on safe/comfortable ground, you have stretched, be aware of your fitness level & take precautions to prevent injury. Great total body engaged exercise!
2.Mountain Climbers: get in push up position, keep hands in place, while in position bring one knee to chest & alternate left to right a set of 10 (back and forth total of 20 times), can mix with other exercises below, even add a 10 yard sprint or bear crawl (#10)
3.Squats & Lunges, & Frog Jump/Leap: may need some space, but start off in crouched position, and spring forward as far/fast/hard as you can 5-10 times
4.Side squat & oblique/lateral raise
5.Push Ups (modify if cannot do full push up, perform while on knees & progress), one arm alternates, go back and forth, get creative
6.Sit Ups & Crunches (modified): add flavor by holding poses (stunts & planks), switch knees to chest back and forth, and other creative abs (side planks, legs straight up, bent over dead lift/ab raise)
7.In Place 'invisible' Jump Rope
8.High Knees: in place stair climber, raise knees to chest for 30 sec. to minute
9.Pull Ups (on bar, beam, or hanging from bar to pull your body weight up)
10.Bear Crawl: crawl on hands and feet (alternating accordingly), attempt 10 yards out and back, mix with up downs, or other exercise above!
Also, incorporate swimming, yoga, pilates, and other forms of stretching/breathing/movement techniques into your regimen to improve focus, discipline, energy, & flexibility! Think of your workouts as a 'bottom up' to 'top down' total body engagement. Workout all those muscles, combine exercises that improve the 'rapid twitch' muscle fibers, to the larger muscle groups. Make your motions intentional, correct form, and worth your time for best results. Break them down into sets of 10, combine as necessary to implement a total body workout, or separate into different days/combinations. Mix them with jumping jacks (old school, ha), bag free boxing and or kicking motions (in place) to improve balance, speed, and get your body moving!
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