Bodyweight workouts
What workout routines do you suggest for someone working out in the home with no weights?
The best routines are improvised by the purposeful trainee according to time and place, strength, condition and aptitude and, last and most important, desire. You’ve gotta want it, and you’ve gotta be persistent.
You have crunches, leg raises and high-step running in place; there are push-ups and dips between chairs, and their variations (feet raised, arms close together or wide apart) for core, shoulders, chest and triceps.
Push-ups with body inverted and feet against wall for support… strongman movement.
Chin-ups are superior for bis and back, if an overhead bar is rigged.
Lunges and single-leg squats will develop healthy and functioning hips and thighs. Throw in calf raises off a block between sets to complete the structure development.
You’ll be surprised when you invent your own freehand exercises; there’s dynamic tension and isometric exercise.
These exercises need to be practiced, understood, developed and then arranged in an order that suits the trainee. Three sets of each of max-reps is a practical goal.
Trial routines are profitable and will teach you and strengthen you and lead you to a variety of workable workouts. Don’t doubt their value. They work for everyone and most champs relied on them at one time or another — sooner and later.
Go forward… Godspeed… Dave
Dave Draper - Dave Draper Posted on March 8th, 2008 in Home Training by Dave Draper