Sculpt an Incredible Body with This Weight-Free Workout
Active Lifestyle
Consult your physician before starting any diet and/or exercise plan.
Are you looking to include some new exercises to your current routine that you can do without any gym machines? Perhaps you are planning a workout for the first time and want some help finding some exercises you can do anywhere. If this sounds like you, this feature can help you in both regards. Not only can many of the exercises outlined be considered “hidden gems” that you don't typically see as part of a workout, but they are also included so you can do them anywhere without expensive equipment. With these exercises, you'll no longer have the excuse of not being able to be consistent with your workouts. You'll be able to do them wherever you go. And being consistent means your goals of looking great will be that much closer to becoming a reality.
Add these exercises to your overall diet and exercise plan and top off your routine by supplementing your efforts with one of the most recognized weight-loss support supplements on the planet: Hydroxycut®. It can really go a long way in helping you to help you get results from your workouts whether they are standard, or effectively unique - like the ones below.
Chest or Pectorals
Upper Arms (back) or Triceps
Shoulders or Deltoids
Position and Movement
Get into a push-up position, placing your hands on the floor and your feet on the ball. Keep your back and knees straight and close together. Bend your elbows until your chest is a couple of inches from the ground. Pause for a moment then push yourself back up to the starting position.
Tip
Position your hands a little closer together to work more of your inner chest. Conversely, widening your hands will target your outer chest.
Upper Arms (back) or Triceps
Chest or Pectorals
Position and Movement
Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow. Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle. Inhale during the downward movement. Complete the movement by pushing yourself back up to the starting position. Exhale during the upward movement.
Tip
For added stability, bend your knees and cross your feet when performing dips.
Abs (lower) or Rectus Abdominus
Position and Movement
Sit on a bench or chair. Lean back slightly and stabilize yourself with your arms on the sides of the bench or chair. Raise your legs up and bring them towards your chest (the closer you bring your knees to your chest, the more of a contraction your abdominals will get). Bring your legs back down, but try not to let them touch the floor.
Tip
You can make this exercise a bit easier by crossing your legs at the ankles during the movement. Avoid tucking in your chin as you do this exercise. Try to look forward.
Abs (upper and lower) or Rectus Abdominus
Position and Movement
Position the ball in an open area away from any objects that may pose a risk for injury. Carefully lay your back on the ball so that you're balanced comfortably. Keep your back and head straight. Place your hands loosely behind your head and proceed to execute a crunch by contracting your abdominal muscles. Be careful not to pull on your head with your hands.
Tip
For stability, position your feet a little wider than shoulder width, and to make it a bit more difficult, keep your feet closer together. Focus on your abs doing all the work.
Thighs (front) or Quadriceps
Thighs (back) or Hamstrings
Calves or Gastrocnemius and Soleus
Back (lower) or Spinal Erectors
Position and Movement
Standing straight and looking forward, use a broomstick across your shoulders to simulate a barbell (as shown). Move slowly downward (as though you were lowering yourself on to a chair) until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead. Push smoothly until your body is raised to full extension and you are standing upright.
Tip
Ensure your knees do not move forward too much as you squat down.
Back (middle) or Latissumus Dorsi
Upper Arms (front) or Biceps
Position and Movement
Standing below a chin-up bar (these can be purchased at most gym equipment stores), reach up and grasp the bar with an overhand grip (palms facing forward). Your hands should be about shoulder width apart. Begin by pulling yourself up to the bar. Pull yourself up so that your chin is as close to the bar as possible. Slowly lower yourself under control until your arms are straight.
Tip
You can vary the topmost position by doing a behind the neck pull-up. This will place emphasis on the lower parts of your lats.
