Weightlifting Without Weights

This is the third portion of our bodyweight workout section that includes our most challenging bodyweight workout routine to date. One of the things we often highly recommend to those looking to move beyond the basic and intermediate no weight workouts is that you take elements of the more advanced workouts and work them into your weekly routine before fully adapting to a brand new workout. It can be very tough to jump from one level to another and slow integration can be a healthy and safe solution.

When performing the exercises below ensure that you have no lower back pain, especially for some of the abdominal exercises. If you can’t reach the desired number of reps, that’s okay! Back off, don’t go too hard (especially the first time you’re trying it), and come back harder next time. Building muscle without weights is all about stead, safe progression. Building a lean, ripped body takes time, play it smart! If an exercise is labelled 10 x 3, the movement is to be done 10 times in a row, followed by a rest for a total of three times. Rest periods for an advanced workout are between 60 and 90 seconds and remember to warm up and stretch lightly before all workouts.

Day 1: Chest and Quads
Planche or Incline Push Ups: 10 x 3
Dips: 10 x 3
Clap Push Ups: Max x 2
Pistol Squats: 10 x 2 (10 each side)
Jump Squats: 15 x 3
Lunges: 15 x 3

Day 2: Back, Hamstrings and Calves
Pull Ups: 10 x 3
Inverted Rows: 10 x 3
Hyperextensions: 15 x 2
Glute Raises (on FitBall): 10 x 3
Glute Kickbacks: 10 x 3 (10 on each side)
Calf Raises: 15 x 3 (slow raise and lower)

Day 3: Cardio Training
5 minute warm up and stretch
15 to 25 minutes of HIIT (High Intensity Interval Training) of your choice (either biking or running)
5 minute cool down and stretch

Day 4: Shoulders and Biceps
Handstand Push Ups: 10 x 3 (against the wall is okay)
Shoulder Press Ups: 10 x 3
Inverted Shrug: 8 x 2
Chin Ups: 10 x 3
One Armed Hang: 60 seconds x 2 (twice on each arm)

Day 5: Triceps and Abs
Tricep Dips: 10 x 3 (keep your body as vertical as possible)
Suspended Tricep Extension: 10 x 2
Close Grip Push Ups: Max x 2
Hanging Leg Raises: 15 x 3
V-Up: 10 x 3
Jack Knife: 10 x 2

Day 6: Cardio Training
5 minute warm up and stretch
4 Minute Tabata Interval (running or biking)
20 minutes of Cardio at 60% – 70%
5 minute cool down and stretch

Day 7: Rest

This exercise regimen is specifically designed to build a cut and well defined body. The exercises work to engage your entire core and body through the entire week with shortened, high intensity cardio to ramp up metabolism and increase fat burning. Check out the bodyweight exercises section if any of the moves are confusing or need further explanation.

Other that, good luck and keep exercising without weights!

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