Weight Lifting Complete

A Workout Without Weights You Can Use Any Time

A workout without weights will help you until you get some weight training equipment for your home gym.

The best way to build a better body is to increase the amount of weight you lift over time.

It's very hard to build muscle without adding weight or at least some type of resistance to the exercises you are doing.

Your body weight can be used as a form of resistance, but your muscles soon adapt to the same weight over and over.

I'm going to give you a weightless workout using only your body weight in just a minute. This will hold you over until you get the proper weight lifting equipment.

If you aren't planning on purchasing any weight training equipment, you still need a way to progress in terms of resistance or volume. We'll also talk about this in just a minute…

There are some great body weight exercises that you're going to learn about today.

You'll use these exercises to construct a great workout without weights.

Many people don't know about some of these body weight exercises while others will be very popular exercises. Push ups and chin ups are some of those more popular exercises.

Let's learn more about this bodyweight workout we're going to give you today.

Remember that you need to increase resistance over the weeks in order to get optimal results so make some plans to get some weight lifting equipment to make this possible.

The WLC Workout Without Weights: You Can Start Right Now

Exercise #1 – Burpees

Burpees are one of the best body weight exercises you will ever do. Watch the video and practice.

These are very intense and an advanced exercise, so start out slow and don't do them too explosively.

3 sets of 5 reps. When you get 3 sets of 5 reps, increase reps.

Exercise #2 – Jumping Lunges

Jumping lunges are a great body weight exercise to use for the lower body.

Your butt, thighs, quads, and hamstrings get worked very well during this exercise. This is also an advanced exercise, so start out slow.

3 sets of 5 reps. Increase reps when you get to 5 reps on all sets.

Exercise #3 – Divebomber Push Up

The divebomber push up is another very tough body weight exercise. You can really build some functional strength with this exercise.

Again, this is an advanced exercise for the upper body. Start out slow in the beginning and work your way up with reps.

3 sets of 5 reps. Again, increase reps when you reach your targets.

Exercise #4 – Chin Ups

Chin Ups are one of the best upper body exercises available! Chin Ups are better than push ups and work a greater amount of muscle mass.

If you can't do a chin up yet, get yourself some resistance bands to help you do chin ups. Using resistance bands to help you do chin ups is much better than using those assisted chin up machines as they aren't as natural a movement.

Do 3 sets of 5 reps and increase the reps each workout by one if you get the target number of reps on each set.

Exercise #5 – Parallel Dips

Parallel Dips are another one of the best compound upper body exercises. You need to include them in your workout without weights.

Get a flexible resistance band and wrap around your feet to help you if you can't do a dip yet.

Do 3 sets of 5 reps and follow the same progression scheme.

5 Body Weight Exercises For the Weightless Workout

So, you now have 5 body weight exercises to do each workout. You need to do 3 sets of 5 reps for each exercise with about 60 seconds of rest between sets and exercises. Do the workout 3 times per week with at least a day of rest between workouts.

When you get 5 reps for all 3 sets of an exercise, plan to add 1 more rep to each set the following workout. You can progress like this for some time, but eventually, you will need a way to add weight or resistance. And this is where normal weightlifting comes into play.

You can start to add some resistance to the exercises above with back packs. Place light weights inside the back pack and wear it. You can also add weight to chin ups and dips with a belt as shown in the dip exercise video above.

I hope you enjoy your new body weight workout. Work hard, eat right, and do your cardiovascular exercise too. Your body will transform. Be consistent. Don't skip workouts.

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Quick Start Guide for Men

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To learn more about using the WLC System and these 2 step by step programs for Women:

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WLC System Success Stories

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WLC System Success Stories