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Get in shape with no weights

Updated on May 10, 2007

No weights no problem

SO you want to get in shape but you do not want to go the gym and you do not have weights at your home. Well all is not lost and you still can build a great body without weights. Here is a routine you can do simply using your body weight. You will be doing this routine for four days or five if you would like but it is only designed for four days so if you choose to do it for five just start back with day one. If you do not know any of the exercises that is listed on here than look it up on the Internet and you'll probably be able to find them. Good luck.

Day 1- Start by doing regular push ups and do one set as many times as you can. Next without taking a long break is incline push ups which is exactly how it sounds, you will be doing push ups in an incline and do one set as many reps as you can do. Next is decline push ups and you will do one set as many times as you can and than you will do squats one set as many times as you can. Now you can take a five minute break and than do it agian and do a total of 4 sets per exercise. So breifly this is what day one looks like, do push ups one set, right after that do incline push ups one set, right after that do decline push ups one set, right after that squats one set, than take a little break and do it again except now you will be on your second set.

Day 2- Start by grabbing two small items that way about the same and start by doing seated shoulder presses for one set and as many reps as you can do. Next do deep push ups in between two chairs for one set as many reps as you can do and next do front shoulder raises with the two items for one set as many reps as you can do. Take a break and move on to set 2.

Day 3- Start by doing lunges for one set as many reps as you can. Next do dips for one set as many times as you can do it and now do jumping jacks one set as many reps as you can.

Day 4- Lay on your back and do bycicle kick for one set as many reps as you can. Next do crunches one set as many reps as you can ( even if it is only 5 reps still do it) and now finish off by doing a reverse crunch one set as many times as you can than start on to your second set.


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      9 years ago

      FAB you have some good comments but you missed the lunges section which includes the legs. The bicycle kicks also works the hip flexors. Valid points none the less !

    • scoop profile imageAUTHOR


      11 years ago

      It is perfectly balanced. Have you seen two for workouts? You are specifically training your shoulders. Also decline push ups put more stress on shoulders and incline do more upper chest and biceps so this routine is for the whole body and I left lower back out but doing deep push ups also work more of your upper back. As for resting, yes rest is improtant but someone can go to the gym as many days as they want even seven days in a row as long as bigger muscles get four or five days rest ( everyone is different) and smaller muscles are around three or four.

    • profile image


      11 years ago

      This program is not balanced. It only works the lower body, chest, triceps and abdominals.

      You would need to add some exercises for the back and biceps at least. Also, the weights should be EXACTLY the same, not about the same.

      Also, I wouldn't be doing push ups to the point of failure two days in a row. Muscle needs time to repair itself or it's counterproductive.


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