Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way

No Gym Membership, No Problem!

No gym membership? No problem! Well, I don’t totally believe this, but I do think that it doesn’t have to be a huge problem or an excuse to avoid working out altogether. While gyms have lots of equipment, it doesn’t need to be limited to this; and often, even the most advanced equipment only can be used to focus on one muscle group. If you are too swamped to get to your gym or to a place with equipment, there are lots of bodyweight workouts you can do on your own to supplement the hard work you do with weights or other equipment. Here, I will introduce you to some bodyweight movements that I think are most efficient; for building strength and muscle. I suggest doing this in a circuit, mostly for time (IE :35 seconds each) with only minimal rest between each exercise. This is proof that you can hit every muscle without any weight but your OWN!
  1. Pushups. If you know me, you know that I love pushups. They are that effective and beneficial and pose a lot less risk of injury than the other options.  Once you have mastered the basic pushup, it is worth trying some variations, the steep incline suspended pushup, ball pushup, or the TRX pushup.
  2. Hand crawling. Any bodyweight crawl will hit the abs hard, as well as the shoulders, back and legs (less if you are up against a wall). The bear crawl should be done without sagging in the mid-section.
  3. Split squat. The spilt squat is great isolation for the legs. Facing forward, elevate one leg on a chair or bench behind you. With all of your weight in the planted foot, perform a full squat, pressing into the heel as you come up.
  4. Plank and side plank. On your forearms or on your hands, the plank helps with core strength front all around and is crucial if you are pushing up heavy weights. Be sure to keep the core pulled in and do not sag in the mid section. For an added challenge, try “dipping” with the side plank or performing it with a reach-under rotation.
  5. Pull-ups. Pull ups are a great challenge to work up to and can be varied in many ways if you find yourself mastering them. When I have beginners I put them under a bar and have them practice from a low bar, only a couple of feet from the floor so their feet are on the ground.
  6. One legged bridge. This is the perfect at-home way to build up the glutes and hamstrings.  Lie with your knees bent, arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body to form a straight line from your knees to shoulders. Bring your right knee to your chest while still squeezing the bum. Hold for a one second count, bring feet back to the floor and perform with the opposite leg.
  7. Prisoner squats. These are non-weight bearing squats with the hands clasped behind the head, elbows and shoulders back and chest sticking out. Form in your squat is super important here; navel pulled back, bring the back door ALL THE WAY to the floor, pressing in the heels to stand up after the squat.
  8. Mountain climber. Mountain climbers challenge the full body and get that heart pumping. Youre starting in a push up position with arms straight. You are raising right knee all the way up to right elbow and then back to starting position. Followed by left knee to left elbow and so on. This is for speed!
  9. Lunge jumps. Here is another one for the legs that also aims to get the heart rate up for maximum burn. Stand with your feet together, arms bent by your sides, and lunge forward with your right foot. Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor. Land in a lunge with your left leg forward. Aim for at least 30 seconds.
  10. Dips. Ideally, you are doing these from parallel bars, feet not on the floor. But to start, you need to master the floor dips from a chair or bench. To begin, place your hands flat on a bench or chair behind you, and lower yourself until your butt nearly touches the floor. Lower yourself over the count of 3 seconds. Breathe out as you push yourself back up. As you improve, move to straight legs, then one leg elevated, then both legs on another chain in front of you.



9 Comments to No Gym Membership, No Problem! :

Comments RSS
Rolex Replica Hublot on Monday, July 28, 2014 9:51 PM
Hublot Hublot Diesel A.Lange,healthy lifestyle,Sohne Alain Silberstein Audemars Piguet,quality of life!
Reply to comment


Office Furniture Supplier on Friday, September 26, 2014 3:24 PM
There Is Obviously a lot to know about this. I suppose you made Some Great points in the Feature also.
Reply to comment


Tony on Thursday, October 16, 2014 6:28 AM
Thanks
Reply to comment


Five Dock osteopath on Friday, October 17, 2014 2:14 AM
Hi jules! Such a fantastic way you showed in here for building up healthy lifestyle and I don't think so that to become a gym membership is very much necessary for building up healthy lifestyle rather than the way I got from you this will be enough to complete the purpose I have. So really thanks to you for providing very helpful information. Keep well mate:)
Reply to comment


clone rolex on Thursday, November 13, 2014 2:24 AM
You made a few nice points there I did a search on the subject matter and found nearly all persons will go along with with your blog
Reply to comment


podiatry on Tuesday, February 03, 2015 2:20 AM
In my opinion which you identify how to develop folks look closely at precisely what you need to enunciate, in particular that has a issue that’s thus essential.
Reply to comment


Luke Kelly on Tuesday, September 29, 2015 4:08 AM
I have generally read that will kids/teens would like to find about a new protagonist that's a small over there.
Reply to comment


London girls gym on Friday, April 22, 2016 5:38 AM
I don't think so that to wind up an exercise center enrollment is especially essential for working up solid way of life instead of the way I got from you this will be sufficient to finish the reason I have. So truly on account of you for giving exceptionally accommodating data. Thanks!
Reply to comment


Read More on Monday, April 25, 2016 8:12 AM
Until you have a proper gym membership you can't maintain the regular timing as well as you can't get the services of a trainer.
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment