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No Gym Workout by MalCreated by Malachi2012
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Workout Programs → No Gym Workout by Mal
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Summary
2 Workouts / 10 Exercises
20% Cardio / 80% Strength Training
Workout Program Description
This program includes Strength exercises that you can do at home without any equipment as well as some *fun* cardio! Do the Cardio part every day and you'll have lots of energy for the rest of the day. I suggest leaving your weekends exercise-free so you can sleep in (if you workout in the morning anyways). As for the Strength part, only do this 3-5 times a week.
Workouts
Abs and Strength
Description
Lots of abdominal exercises plus some push-ups add up to a well rounded workout routine that doesn't require any gym equipment. Of course, though, going to the gym or buying some free weights will be much better.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Crunch 2 sets: 15 reps, 15 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Reverse 2 sets: 15 reps, 15 reps Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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Push-Ups 2 sets: 15 reps, 15 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Supermans 2 sets: 20 reps, 20 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee... |
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Split Squats 2 sets: 20 reps, 20 reps Take one large step forward with one leg. Holding this position lower your back knee 1-2 inches from the ground and hold for 1 second. Then press back up to starting position and immediately back down... |
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Russian Twist 2 sets: 15 reps, 15 reps Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y... |
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Hip Lifts 2 sets: 15 reps, 15 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
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Toe Touchers 1 set: 15 reps Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f... |
Latest Users
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Lanchefrom Melbourne, Victoria |
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