Body Weight For Strength Training

woman exercising bear body of water

No Equipment Required

If you have limited time or limited motivation to exercise,  the following workout routine may be good for you. This post is a suggested method of either getting toned, getting started with weight training or it could be used to keep yourself ticking over until you have more time and energy to get serious about exercise.

 

Weight training is very intensive and you will feel it either on the day following your training session or two days after the session. Even training with light weights and just using body weight exercises will be draining if the exercises are performed properly.

 

I have noticed that as I get older, my recovery time increases and It is harder to stay motivated, but age alone should not stop a person. If you have the age issue or just a motivation or time issue try the following routine for a few weeks and see how you feel.

The body can be split into various part from a weight training perspective, these are

  • Chest
  • Triceps
  • Back
  • Biceps
  • Legs
  • Shoulders
  • Abdominal

 

Serious bodybuilders split these body parts into further subgroups, but for this routine, it is not necessary. Be aware that you will not look like a competition bodybuilder by using this routine but it will strengthen and tone your muscles and they will increase in size if you eat properly.

 

Routine using body weight only, no gym required.

 

Day 1 – Chest, Shoulders and Triceps

Push-ups: 3 sets of as many repetitions as you can complete properly in each set. (chest)

 

Incline Push-ups: 3 sets of as many repetitions as you can complete. (shoulders)

 

Dips: 3 sets of as many repetitions as you can complete. (triceps)

 

Day 2 –  Rest/sit ups (abs)

 

Day 3 –  Legs, Back and Biceps

Squats:  3 sets of as many repetitions as you can complete. (legs)

 

Full Body Drag:  3 sets of as many repetitions as you can complete. (back)

 

Chin Ups:  3 sets of as many repetitions as you can complete. (biceps)

 

Day 4 Rest/ Planks (abs)

 

Day 5/6/7 Rest

 

This routine requires only one piece of specialized equipment, a pull-up bar. If you feel energetic, you can repeat Day 1 exercises on Day 5 and Day 3 exercises on Day 7, or just follow a day on/ day off pattern. If you feel very stiff after the first week, drop down to two days of rest between each exercise session.

 

The exercises can be improved by using some equipment such as push-up  bars and dumbbells for bicep, tricep and shoulder exercises. An exercise bench is also useful for several different exercises.

 

The only muscle group that is hard to do without any equipment are the biceps. A simple inexpensive set of dumbbells with a selection of weight plates would make things much easier and the dumbbells can be used for several different body part exercises.

 

This exercise routine is convenient and inexpensive because you don’t need to spend much time on each session, 15 – 30 minutes and you don’t need to go to a gym to do it.

 

If you like this exercise routine, you may also want to check out the following links:-

Bodyweight Burn

Six Pack Abs

Yoga Booty Challenge

Get Lean: Permanent Physique Transformation

Free Exercise Resistance Loop Bands 

Ben Pakulksi’s Mi40

Strong Men Stay Young

Pole Dancing Courses

Stage Ready Nutrition and Training

Tacfit Bodyweight and Dumbbell System

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