LISTEN UP EVERYONE .. WE HAVE 3 THINGS TO TELL YOU TODAY. THIS IS IMPORTANT SO PLEASE TAKE A FEW MINUTES TO READ THIS…

#1. Remember last year something truly awesome happened, and we brought you an incredible piece of equipment for a totally unbelievable price? Well… get your credit cards out, because you don’t want to miss this VERY EARLY HOLIDAY SALE…

We’re bringing back the USA PROTÉGÉ! It’s back in stock!!! BUT FOR A VERY LIMITED TIME ONLY!!! Remember last year it was out of stock shortly after it came on the market? Well, it might happen again! Don’t wait to get this VERY COOL and most importantly INSANELY Affordable piece of equipment today! We have a VERY SMALL batch of these, and if you want to be a proud owner of USA Protégé, you better get it now.

For only $39.99 you’re getting 2 Straps, 4 handles, 4 carabiners, 1 duffel bag, and 1 really cool DVD!!! Can you really do better than this price? NO you can’t, so get it today, for yourself, for a buddy of yours, etc.,

CLICK HERE NOW FOR YOUR VERY OWN USA PROTÉGÉ!

#2. WE HAVE A VERY LIMITED TIME OFFER FOR YOU… This is NOT a joke, it’s true, we’re having a major sale on all our body weight training equipment! And while supplies last (and believe us, this baby has been out of stock before, so don’t let this happen to you. Don’t wait and hope, eh I dunno, maybe I should wait, I’ll get it tomorrow…, well, you might NOT get it at all because it’ll be sold out before you can press the “add to cart” button, so don’t wait, just get it now. If you’ve been thinking about it for a while, or if you’ve just got here, don’t wait to get this product. If you wait, you might not get it at all). Having said this… here’s our offer!

You can now get 1 USA Original set for only $99.99! that’s a $20.00 discount from the original price! That is of course not all, if you get the USA RIGHT NOW, TODAY. We will also throw in one more USA DVD of YOUR CHOICE, for FREE! So here’s a layout to better understand what we mean…

1 USA Original set (2 ladders, 1 Duffel bag, 2 over the door attachments, 2 foot attachments, 1 USA Mastering the Basics DVD) AND! YOUR CHOICE of either – Mass & Size DVD (priced at $24.99) or The BIG Strength Program DVD (Priced at $34.99) or The FAST FAT BURN DVD (Priced at $34.99).

So in essence you’re getting the USA for only about $40 bucks a set (if counting all the little extras you’re getting).

PLUS IF YOU WANT TO GET 2 USA ORIGINALS YOU WILL GET A SET OF ALL 4 USA DVD’S FOR FREE!!!

CLICK HERE NOW TO GET YOUR USA ORIGINAL FOR ONLY $99.99!

And The same exact thing applies to USA PRO’s, Get 1 for $149.99 & Get 2 DVD’s (1 of your choice), get 2 USA Pro’s and you’ll get ALL 4 DVD’s!

CLICK HERE TO GET YOUR USA PRO AT ONLY $149.99

AND FINALLY #3… IF YOU WANT TO GET BOTH 1 USA ORIGINAL & 1 USA PRO, YOU’LL STILL GET 4 USA DVD’S. SO YOU CAN MIX & MATCH!

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Once again… this is a GREAT time to GET this awesome piece of equipment for yourself & even a buddy of yours today.

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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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It’s tough to say that all weightlifting is bad, I mean it really isn’t, but a lot of it is just not the way your body was meant to move. Isolated bicep curls are unnatural, but are having sculpted arms a bad thing? Absolutely not. It’s at this time we have to look at what it means to weight lift in our natural environment. We’re going to look at weight training without weights.

Let’s think about the last two million years humans have evolved. The fit survived; the ones who were in great physical shape and had the ability to hunt the food, escape the dangerous animals and best each other in a fight. A lot of this definitely came down to muscular strength seeing as our intelligence and brain power only really took hold recently in evolutionary terms.

Our ancestors carried large animals on their back after the hunt, walked for long distances with items like food, living supplies and weapons. They scaled trees to scout distances and wrestled with each other for dominance or just for fun. Likely every aspect of their day revolved around some activity where they were either lifting something heavy or moving something around that made them sweat. We’re they carefully moving their triceps back individually with perfect form? It’s highly unlikely. There’s a greater chance they built function muscles around necessary activities. A workout without weights generally follows these principles to make sure the body you’re crafting is as balanced as possible.

Take a look at climber’s body, like the one featured in this article – balanced, lean and ready to take on a challenge. It’s tough to imagine a body builder scaling a wall; they just aren’t built for it (really!). Knowing this information we can start to tune our own workouts in order to best suit our bodies. If you feel it’s important, you can use weights, but we recommend you stick to free weights and think about how a hunter back in the primal age would act. Weight training without weights can be a challenge, or a fun deviation from your routine.

Building a body that you can use and that fits for you has so many advantages. Paired with the right diet, all natural workout without weights has other benefits, especially if you’re exercising outside. Vitamin D comes from the sun, your stress and cortisol levels are lowered and you don’t have to risk as many dirty and sweaty machines, other gym rats or obnoxious waiting times. Want some challenges? Try jogging to a park and using the playground for a workout. Check out any local wooded areas and climb some trees or flip some stumps. Spend some time playing with your family, you might get more exercise than you’d expect. Bodyweight workouts or bodyweight exercises can be done almost anywhere!

You don’t have to leave the gym, but you might never know the advantages until you try! A workout without weights can be transformed into weight training without weights, but just make sure you don’t cross the line to where you’re doing more harm than good.

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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!

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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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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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It’s shocking! Despite endless infomercials and tons of new products, the abdominal exercises that are the most effective at giving you that six-pack look you want are actually scarily simple. You don’t need a ab rocker or some sort of complex machine, in reality to cover just about everything, the most you need is a mat and exercise ball. Your workout without weights can give you that rock hard core and all it takes is your dedication!

Studies done at the Biomechanics Lab at San Diego State University demonstrated that the top 5 most effective ab exercises are as follows:

Bicycle Crunches
Captain’s Chair Ab Lift
Exercise Ball Crunch
Vertical Leg Crunch
Torso Track (or ab rollout)

Are you familiar with these exercises? More important are you doing these bodyweight exercises? If the ab portion of your bodyweight workout doesn’t include one or more of these exercises than it’s time to start getting more bang for your buck and start including some of effective muscle building exercises.

All the bodyweight exercises but the captain’s chair can be performed easily in the comfort of your home provided you have a mat and exercise ball. What does this mean? No Excuses! Get working on that lean stomach you’ve always desired because now you have knowledge to know what to do!

One of the only things that really stops us is our own doubt. What you need to do is let go of that and just start taking action. every single road of transformation begins with one small step. No matter what barriers you encounter or what obstacles you face if you choose to persist you will be able to continue to your goals and make more progress then you’ve ever imagined.

Here at workout without weights we help to provide as much up to date bodyweight workout information as possible to make every single one of your workouts the best it can be. Our goal is to generate the right content that provides you with a natural workout that meets your needs and leaves you feeling proud and energized, not worn out and disappointed.

We hope we’ve inspired you to add an effective ab workout to your workout without weights. Check out our bodyweight ab exercises section and keep up the blog for even more information about your next workout without weights. We’ve got an interesting post on how to build muscle without weights involving a cardio workout in a few days.

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Always Warm Up
If your muscles are warm; they are much less susceptible to injuries. A proper warm up is key for ensuring you avoid any injuries. We’ve found some of the best warm ups involve a combination of light jogging or cardio as well active stretching (no static stretching until the cool down). If you’re planning on doing some major bodyweight exercises, try doing some lighter version at first such as doing knee push ups before you start a real push up workout.

Use Correct Form
Don’t get your ego involved and try do more than you actually are capable of. Your workout without weights should progress at your own speed and you’ll make the most real progress by using correct form and following a full range of motion. Going hard is great, but going too far will increase your risk if injury.

Be Aware Of Time
Your workout should last anywhere between 20 and 70 minutes. If you’re doing less you risk not actually working your muscles and if you’re doing more you risk overstraining yourself or breaking your muscles down too much. They key is to find a good time slot within these boundaries to complete your workout in. There are of course exceptions (think marathons or specific training regimens) but the 20 to 70 minute rule is a good rule to stick by.

Proper Equipment
You may love your old running shoes or that outdated pull up bar but the truth is your only risking your own health if you aren’t keeping your own workout equipment up to date. Running shoes last typically 300 to 500 miles, if you’ve got a pair that are a decade old, it might be time to replace them. The same goes for other equipment, be ready to take on your weight free workout, don’t be limited by poor quality apparel, try barefoot shoes instead.

Let Yourself Cool Down
I’m sure a lot of you are familiar with that ‘wake up sore’ the next day feeling. Well a proper cool down is one of the most effective methods to limit how sore you are the day following your workout without weights. Doing some light cardio and stretching after your workout helps your body resume it’s normal state of being and allows you to function better trough out the rest of the day. It also prevents muscle cramps, spasms and of course injuries.

Leave Some Time For Rest
Proper sleep and rest is without a doubt one of the most important elements to recover and injury prevention, If you’re doing boot camp exercises while tired the chances of injury start to climb. Proper rest and recovery increases the amount you can workout and powers up your body. Your strength build while you recover, not while you workout. Don’t neglect this vital element in your workout routine.

That’s all we have for today. Keep some of these mind over the next few days and work on implementing warm up and cool downs into your bodyweight workout. Making these 6 prevention methods habits will prevent injuries and keep you making progress!

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Most if not all of people interested in exercising have investigated clothing, workouts, diets and other sources of personal wellbeing for products and services that support and power one’s desire to get in shape. For those interested in a more natural workout without weights, the selection of goods and services tends to narrow slightly as many of traditional products have negative side effects or sacrifice one thing for another. Trying to find quality information for your workout needs can be time consuming and challenging.

However in the recent years there has been a rejuvenation in the interest of bodyweight exercises and weight free workouts. Along with this growing movement, many new goods have been released that are helping people to achieve their dream physiques in natural and safe manners that promote both short and long term health.

Of the newest and best technologies is the creation of minimalist shoes. These lightweight, thin-soled shoes offer the wearer much greater tactile sensation and barefoot freedom while still protecting one’s feet from the dangers of the environment. Seemingly out of nowhere, these barefoot shoes have become immensely popular for their natural movement allowance and positive postural benefits.

If you’re regularly engaging in any cardio workouts (particularly running) or bodyweight exercises you’re likely relying on traditional runners to carry you through the workout. The problem here is that you’re essentially tying cumbersome weights to your feet and trying to perform your exercise without weights while limiting your natural ability to move.

Barefoot running shoes remove any heel to toe offset and instead put your entire foot on an even level. The puncture resistant soles offer protection from most environments so that you can still go trail running or hiking. Eliminating the bulky weight of the traditional running shoe also aids in preventing unnecessary stress one one’s Achilles tendon, calves, knees and thighs. The traditional heel striking moves that conventional runners force us to take are substituted for softer and lighter movements. Minimalist running shoes allow one to land on the balls of the feet which cuts half of the impact force that our legs and spine can experience.

Minimalist running shoes come in all shapes and sizes. From individualized toed shoes to shoes that look just like normal runners: you can choose to stand out or not. The only element shared between the shoes is the fact that they offer greater wellbeing by allowing you to move naturally the way you were meant to.

Natural workout technology keeps getting better. If you’re displaying symptoms of leg pain or find that shin splints are bothering you, barefoot shoes may be the answer. Improved posture and a stronger stride are only a few of the key benefits of barefoot running shoes. Exercising is all about investing in your long term health, make sure you treat your feet the same way.

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1. Bodyweight Culture
This website contains both excellent products and a very valuable forum where tons of ideas, weight free exercises and bodyweight routines are swapped. If you’re looking for more ideas to add to your workout without weights, look no further.

2. Bodybuilding (without weights sections)
Methods, exercises and techniques for bodyweight exercises and weight free workouts. If you’ve thought that a workout without weights is easy, this article will show you some ways to really turn it up a notch.

3. Askmen
A suggested guide to weight training without weights that provides a lower and upper body workout you can use right away as well as explanations about why this specific workout without weights is designed to build massive strength.

4. Wikipedia
Wikipedia provides some advantages and disadvantages of a weight free workout and also lists some great bodyweight exercises you can start using right away. If you’re looking for some fast information, check out the wiki.

5. Unique Bodyweight Exercises
This is a spectacular resources containing all sorts of different bodyweight exercises you can add to your workout without weights. Not only does it help you narrow specific exercises by what you’re training for, the amount of content and variety is invaluable!

6. Bodyweight Blog
This is a nice little blog showing some great core bodyweight workout ideas. If you’re bored of the same old ab exercises, spice up your workout without weights by visiting this site and trying some of the diagrammed exercises shown.

7. Zen Habits Minimalist Fitness
An article focused on ‘minimalist fitness’ that gives you some pros and cons of a weight free workout and gives you video examples of a potential workout consisting of a blend of boot camp exercises and other bodyweight movements. It even includes some cardio ideas and other potential options.

8. David Swenson
This is the first video of David Swenson’s instruction on the primary series of Ashtanga yoga. The entire series is posted on YouTube and is completely free. If you’re curious about yoga or have some basic experience, this will take your knowledge to the next level. Try browsing through some of the poses and videos later in the series and you’ll get an idea of the core strength involved.

9. Free Workouts
A fun site with a short and easy full body workout without weights. If you’re looking for some warm up exercises or just beginning to exercise, try browsing this beginners workout to get your body accustomed to movement.

10. Gym Junkies
If you’re looking for a beginners workout for fat loss, try taking a look at this site. I’d recommend including some cardio training as well, but you’ll find a lot of great nutrition and exercise data by looking over this weight free workout site.

If you found something you particularly liked feel free to post back a comment or let us know what really made the difference for you. We know you’ll be able to improve your weight free workout by picking up some great information from the sources above you.

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