Workout Without Weights

As a follow up to my last post (regarding the need for strength training in a weight loss program), I wanted to provide some suggestions for resistance exercises you could do at home even if you don't have any equipment. Here are some exercises that will hit all of your major muscle groups, and a few suggestions for how you can progress them over time.
When you are working out with weights, you would most likely select a weight that you could only perform 8-15 repetitions of that exercise before tiring out. When using just your body weight, I would suggest performing as many repetitions as it takes to reach that point of fatigue. If you find yourself doing 30+, then you might want to find a way to make the exercise more challenging.

1. LEGS: lunges, bridges, squats, prisoners squats
I would suggest selecting 1-2 of these exercises per workout.

Lunges: you can move forward, side, and reverse (turning behind you at a diagonal and stepping back forward). You can keep your feet in place and continue lunging up and down, then progress to starting with your feet together and stepping out for each lunge. Try performing a full set and then holding at the bottom and pulsing to get a little more burn.
You can also progress to balancing after each lunge.

Floor bridges: One of my favorite exercises to strengthen your glutes and open your hips.
You can lift and lower on both legs or one leg, hold at the top and alternate leg lifts, and hold at the top and pulse.

Squat: Perform single repetitions, hold at the bottom and pulse, or perform jump squats landing back in the squat position.

Prisoners Squats: Squat low then press up onto your tip toes.

2. CHEST: Push ups, push ups, push ups

Progress from kneeling with your body elevated, to kneeling on the ground, to an incline push up on your toes, regular push up on the ground, and finally a decline push up with your feet elevated.

If you are up for the challenge, check out hundredpushups.com to work your way up to 100 in six weeks.

3. Back: Cobras, supermans, and YTAs

For me, the back is a difficult muscle to work without having weights (or a bar to do pull ups). These are certainly lighter weight exercises, but they would at least keep your back muscles "activated."

Cobra: Keeping your feet pressed into the ground, lift your chest and shoulders off the mat. Make sure to squeeze your shoulder blades in order to activate your upper back.

Superman: Lifting opposite arm and leg, alternate from side to side. This will focus more on your core and lower back.

YTA: This can be performed standing or with your stomach on a stability ball. From standing, come into a partial squat, bending forward at the hips. Start with your arms together in front of you (picture 1), lift your arms into a high-V (Y), back to starting position, then out into a T, back to starting position, and then out into a low-V (A). Focus on squeezing your shoulder blades together each time. Picture 3 shows the balance option, performing the series standing on one leg (still in a partial squat and bent forward).

You can also transition between the Y-T-A without coming back to the starting position in between. If you have light dumbbells, you can add those as well.

4. Arms: Dips and close-arm push ups

Both of these mostly work triceps. Biceps are another difficult one to focus on without weights to do curls or a bar to do close-arm pull ups.

Dips: Find a chair, bench, or step to use for dipping. Fingers should face forward, elbows should point back (not out to the sides), and hips should drop close to the bench (instead of further forward). Increasing the height of your bench and also propping your feet on another surface will help to challenge the move.

Close-arm push ups: bringing your hands closer together (right under your shoulders) and keeping your elbows close to your sides while performing push ups with add more focus to your triceps.

5. Core: Plank with knees and "the dead bug"

Plank with knees: Hold a push up position and pull one knee to the same elbow or opposite elbow.

Dead bug: Lift your arms and legs up toward the ceiling and then alternate lowering opposite arm and leg - don't let them touch the ground. Make sure to press your lower back into the mat. Bending your knees and limiting your range of motion will make this exercise easier, straightening your legs and dropping them closer to the ground will make it more challenging.

So there you have it! I would suggest performing 2-3 sets of each of the exercises you chose to do. Keep your heart rate up by performing 30-60 second cardio spurts in between each set.
Do your strength training exercises 2-3 days a week to make sure you maintain (and hopefully increase) your muscle mass and your metabolism! It should only take you ~30 minutes.

Let me know how it goes, if you have any questions, and if you have any other great exercises to add to the list.

Have a HEALTHY day!

~ Fit Britt

PS - the 'model' in this post is sporting the ExerSpy arm band with counts how many calories you burn each day (as well as your steps, physical activity, and sleep efficiency) - a great tool for managing your weight loss that can be purchased here (as well as any other fitness equipment needs!)