Tag Archives: bodyweight exercise

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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The Top 5 Bodyweight Exercises to Chisel your Midsection

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Bodyweight Exercises

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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