Author Archives: JB

About JB

Jack Bronson is a workout enthusiast who is passionate about making positive changes and helping people to reach their ultimate physique. He focuses on a balanced physical training regimen aiming to master strength, flexibility and endurance simultaneously in order to be ready to take on any challenge the world may present.

4 Steps to your Best Home Bodyweight Workout

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Home Workout Without Weights

If you’ve chosen to complete a workout without weights out of the gym and possibly in the comfort of your own home we applaud you and offer some tip to make your workout that much more effective and efficient. Below are 4 steps to making your home weight free workout the best that it can be!

1. Pick and Choose your Time
This is the first step and by far one of the most important. Sit down with your calendar, pick the time of say you’ll be exercises, how many days a week and how many times a months. Be realistic and leave time for some rest, but also be prepared to push yourself a bit. By setting up and cementing when and for how long you’re going to be doing your workout without weights, you’ll be able to stay more consistent and making your workout a priority!

2. Pick and Choose your Routine
You’ve made time for your workout, now it’s time to choose one. We’ve got some great bodyweight exercises on the website, but there’s also some great bodyweight workouts that can take care of any thinking by providing a full routine. If you’re looking for free resources, check out the free resources at the Body Weight Culture site. Make sure you’re no weights workout is suited to you.

3. Leave Time for a Warm Up and Cool Down
Never forget to leave a little time at the beginning and end of your workout to stretch out a bit and either start your workout up or finish it off. It’s extremely hard on the body to go from no movement to 100% so make sure you’re adjusting slowly and getting the most out of your body without risking injury. Five to ten minutes of light stretching or cardio will help smooth over the transition.

4. Eat Right Before and After
Nutrition is key! Make sure you’ve eaten a balanced meal usually an hour to an hour and a half before your workout. You’ll want to have some energy to burn to make sure you’re getting the most out of yourself. After your workout without weights, a PWO (post-work-out) shake is a great idea to restore some of the nutrients you’ve used during your exercise. Want something simple? Try a banana, water and whey protein. Simple carbohydrates and protein to feed your muscles!

It’s that simple. Try it out for yourself and make sure you’re sticking to a regular habit of exercising. Once you’ve planned it all out, all that’s left for you to do is execute and that’s where the fun begins! If you’re workout schedule has been spotty, plan ahead. If you’re nervous about injuries, make sure you’re stretching before and after. There’s nothing left, get your best home workout plan started today!

4 Variations for Boot Camp Exercises

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Boot Camp Exercises

We’ve covered some of the main boot camp exercises but it’s time to look at what the next step is. A lot of people quickly get bored of doing the same old same old week in and week out so we’ve taken the liberty to look at some key variations in traditional boot camp exercises. By adding these to your workout without weights you’ll start building muscle faster by shocking the muscles as well as focusing more on one side at a time:

Alternating Push Ups
Starting off with the push up switch up. If you can’t do a one handed push ups (let’s face it, most of us can’t… yet) then it’s time to try alternative push ups. You can accomplish this by finding an object between six inches and a foot high that will support your weight and fits under one hand. From here adopt your typical push up position and simple place more weight on the raised hand thus alleviating pressure from the opposite arm. You can do one side at a time or if you’re feeling energetic try switching side to side by pushing off each hand

Alternating Pull Ups
These are challenging, especially if you’re new to working your back. You start by adopting a typical chin up or pull up position and simply putting more weight onto one side of your body. This requires some mental willpower but when you master it you’ll be able to train each side of your back individually

Jumping Split Lunges
Build some explosive power in your leg and add a change into your no weights workout by adopting a lunge stance and then jumping up, switch your legs in the air and landing in a squat position. If you continue to go back and forth your legs will start to feel the burn. This is a great exercise to burn fat and build some leg muscle!

Side Plank with Leg Lift
If you’re familiar with the side plank, it’s time to crank it up! Adding a leg lift here will rally start to get your obliques working and building your abs. You can do this in a static motion or by raising your leg up and down, whichever one suits you but the important thing is that you’re adding your own body’s weight into the plank to make it more challenging.

Take these four exercises and try sliding them somewhere into your workout without weights in the next couple of weeks. If you’re tired of boring repetition, use these to spice it up. Shock your muscles into growth and start sculpting your ultimate physique!

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Build Muscle Without Weights Using Cardio

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Build Muscle Without Weights

Gaining serious muscle mass requires resistance. It’s generally been accepted that doing resistance training increases muscle size and strength while cardio training is more oriented towards burning fat and getting lean. However with some focus we can combine these two seemingly opposing exercise style to start building muscle as we run! Check out some of the weight free workout methods below!

Start Down Low:
The easiest muscles to build while running are your leg muscles. Simple and regular changes in cardio exercise routines will build variety into your workout and shock your legs into building more muscle to support your choices. What are some of the best variations? We suggest sprinting, running stairs, running on sand or tough surfaces or using varying intensities while you run. You’ll notice many sprinters have well defined, muscular legs. A marathon runner doesn’t need the muscle to push them as hard as a sprinter. Using intense intervals, sprints or running stairs will significantly add resistance to your leg training.

Chisel Your Midsection:
In order to start defining your six-pack as you run, you have to use your mind! A running workout without weights uses most of the muscles in your midsection but by focusing on your abdominals as you run, you can put the muscle work into higher gear! The next time you are about to run, tighten your abs as if something were to hit them. Keep this taut position and begin your run. It may feel weird at first, or even a bit uncomfortable but you’ll start to feel the workout within minutes. We’d recommend trying ‘ab-flex intervals’ where you tighten the midsection for a certain amount of time while you run and then release to recover.

End Up High:
If you’re looking for that little extra muscle building boost on the run for your upper body try hand movements. We’re warning you this may look a little weird, especially if you run in a group, but the long term payoff is excellent, and you may even start a new trend. Keeping your arms at shoulder level as you run, over your head or carrying an object in each hand will make your upper body work during your run. Shadow boxing as you run is also an extremely effective exercise that helps to add even more intensity to the workout.

Using these methods described above won’t be as effective as boot camp exercises like push ups or bicycle crunches, but if you’re the kind of person who likes to get more done in less time, you can start to build some muscular definition using these methods. Using a workout without weights to both build muscle is about getting the most from your workout each day. Keep striving to achieve more and build your ultimate physique!

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