8 Exercises You Can Do Anywhere (And Without Equipment).
Want to work out, but don't have a weight machine?
No problem ! There are exercises called "bodyweight exercises".
They have the particularity of using the weight of your body to create resistance.
And they don't require any special equipment, but are just as effective as those with dumbbells or ultra-sophisticated machines.
Not to mention that we can do them anywhere and anytime!
To build muscle without breaking the bank on weight machines or a gym membership, follow this easy program!
It is to be done 4 times a week for 6 weeks to have a fully muscular body. Look :
Print this program in PDF by clicking here.
After 6 weeks you will see the first results.
You will be more muscular and your figure will be slimmer.
Since these exercises can be done anywhere, you can improvise your workout even if you are held up by a conference call or stranded in a hotel halfway around the world.
There are no more excuses for not doing this full bodybuilding program!
1. Squats
Muscles worked: glutes, hamstrings, lower and upper back muscles, abdominals.
Step 1 : Begin standing with your feet hip-width apart, legs slightly open.
2nd step : bend your knees, as if you were going to sit down, so that the thighs are parallel to the floor.
Straighten the knees, to make a full movement.
Repeat 20 times.
2. Lunges
Muscles worked: glutes, quadriceps, hamstrings.
Step 1 : start standing with your hands on your hips. With the right foot, take a big step forward to place it about 1 meter in front of the left foot.
2nd step : bend the right knee. Your knee should stay above the ankle. At the same time, lower your hips and left knee to the floor.
Step 3: raise the right knee to return to the starting position for a full movement.
Do 15 reps with the right leg. Then repeat with the left leg.
3. Bike abs
Muscles worked: abs, obliques.
Step 1 : start by lying on your back with your hands crossed behind your head.
Bend the knees to bring them towards the chest. Lift your head, neck and shoulders off the ground.
2nd step : turn your upper body to the right, the left shoulder moving closer to the right knee. At the same time, straighten your left leg.
Return to the starting position. Repeat on the other side for a full movement.
Do 20 repetitions.
4. Plank on the forearms
Muscles worked: the whole body.
Step 1 : rest the forearms on the floor, hands clasped, elbows under the shoulders.
2nd step : lift the knees and push the feet back so that the weight of the body is on the tips of the toes and in the arms.
The body should make a straight line from the shoulders to the heel through the hips.
Hold for 1 minute.
5. Pumps
Muscles worked: whole body, especially shoulders, biceps and triceps.
Step 1 : start on all fours. The hands are positioned under the shoulders and the knees under the hips.
Raise your knees and step back so your body weight is on your toes and your hands. The body forms a straight line from the shoulders to the heels.
2nd step : bend your elbows, bringing your body closer to the ground. Straighten your elbows to return to the starting position for 1 movement.
Do 10 repetitions.
6. Calf strength training
Muscles worked: calves.
Step 1 : start standing with your feet hip-width apart.
2nd step : lift your heels off the floor to stand on your tiptoes. Rest the heels on the floor for a full movement.
Do 30 repetitions.
7. Reverse crunches
Muscles worked: abs.
Step 1 : start lying on your back with your feet raised to the sky. The arms are open in a V, at the hips, the palms of the hands against the ground.
2nd step : Gently lift the hips 2 to 5 cm off the floor, lifting the legs upward and bringing them closer to the chest.
Slowly descend to return to the starting position and make a full movement.
Do 15 repetitions.
8. Super woman
Muscles worked: back, abs, glutes.
Step 1 : start lying on your stomach with your arms outstretched in front.
2nd step : gradually raise your arms, head, shoulders and legs.
Hold for one breath and then return to the starting position for a full movement.
Do 10 repetitions.
Results
And there you have it, you now know the exercises to build muscle without using a weight machine :-)
Practical, efficient and much more economical than a gym membership!
In addition, these functional movements help us integrate the right gestures into our daily life.
For example, to grab something from below, you can squat or raise your arms above your head to put things on the shelf.
And presto, you did a squat or a tiptoe extension exercise, neither seen nor known ;-)
And if you want to do other strength training exercises without equipment, we recommend this comprehensive book.
Your turn...
Have you tried following this program? Let us know in the comments if it worked for you. We can't wait to hear from you!
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
Take the Challenge: 30 Days To Have Abs and Beautiful Buttocks.
Plank Exercise: The 7 Incredible Benefits For Your Body.
