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Body Weight OnlyCreated by iamwebgod
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Workout Programs → Body Weight Only
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Summary
1 Workout / 9 Exercises
34% Cardio / 66% Strength Training
Latest Exercisers
Workout Program Description
Exercises for when you have no workout equipment
Workouts
Body Weight Exercises
Description
Body Weight Only - When there is no equipment around
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Adobe Flash player is required.
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Push-Ups 3 sets: 50 reps, 40 reps, 30 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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Adobe Flash player is required.
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Crunch 3 sets: 50 reps, 40 reps, 35 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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Chin-Ups 3 sets: 15 reps, 10 reps, 10 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Body Weight Squats 3 sets: 30 reps, 30 reps, 20 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Dips 3 sets: 15 reps, 10 reps, 8 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Calf Raise - With Bands 3 sets: 40 reps, 40 reps, 30 reps Stand on a band so that the tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder, stand up on your t... |
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Running 1 mi Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered... |
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Stair Climber 00:10:00 The stair climber machine allows you to perform the action of climbing up a flight of stairs, except resistance can be added to the motion to increase the intensity level of the workout. This exercise... |
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Walking 1 mi Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ... |
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