Free weights do build your body but they just don’t get packed in a suitcase. You like to travel and you want to train but who wants to carry those free weights?? This no-weight workout plan does exactly what you need to build muscles without hitting the gym. Add to that, it also builds up flexibility, balance and coordination that you won’t develop by grinding out presses, curls or pull down. That’s the power of bodyweight exercises.
Read on further for the 30 Minutes Plan For Building Muscles Without A Gym:
Contents
One-legged Squat
When this exercise becomes easy, try it with your hands on your hips. That’ll do even more to strengthen the muscles that improve your posture and balance.
| One Legged Squat | Sets: 1 to 3 | Reps: 8 to 12 |
one legged pistol squat – source – wikipedia
Pushup-position Leg Raise
Hold the “up” position for 5 to 10 seconds. After 8 to 12 repetitions, repeat with the other leg. That’s one set. For an added challenge, do a pushup or two while the leg is raised.
| Pushup-position Leg Raise | Sets: 1 to 3 | Reps: 8 to 12 |
Pushup-position Leg Raise – source – quietfeet
Side Bridge
Hold the “up” position for 5 to 10 seconds, then switch sides. If this is too hard on your wrist, rest your body on your elbow instead. Always do this on a carpeted floor or exercise mat.
| Side Bridge | Sets: 1 to 3 | Reps: 8 to 12 |
Side Bridge – source – hautepnk
Stability Push-up I
For each set, switch the hand resting on the basketball. If you don’t have a basketball, you can use a thick foam pillow or a seat cushion.
| Stability Push-up I | Sets: 1 to 3 | Reps: 8 to 12 |
stability-pushup-I
Stability Push-up II
Again, if you don’t have a basketball, you can rest your feet on a sofa cushion. An interesting variation is to rest your hands on pillows, with your feet either on the floor or propped up on another object.
| Stability Push-up II | Sets: 1 to 3 | Reps: 8 to 12 |
Stability-Push-up-II
Mid-line Lunge With Counter-rotation
‘The foot going forward should land so it’s even with the body’s mid-line (it would normally be in line with the shoulder). You can hold a milk jug or light dumbbell in the forward hand to make the exercise a little more challenging.
| Midline Lunge With Counter-rotation | Sets: 1 to 3 | Reps: 8 to 12 |
Midline Lunge With Counter Rotation – source – lesserevillife
Dip-position Leg Raise
After 8 to 12 repetitions, repeat the exercise with the other leg. That’s one set.
| Dip-position Leg Raise | Sets: 1 to 3 | Reps: 8 to 12 |
Dip-position with leg raise
PS: Do the entire workout of above 7 exercises once a week if you regularly work out with weights, or two or three times a week if you don’t.
Did you enjoy this article? No ?? You’ll enjoy the workout for sure 🙂 !! This was for strength & muscle. But you can also add cardio to this workout. Just hover to this link which lists the 11 awesome cardio-based bodyweight exercises.
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