Here's How to Get A Good
Workout without A Gym
Workout Without a
by Gary Matthews
know that using free weights and machines is the fastest
and most efficient way there is to improve your
metabolism and strength, but for many reasons these may
not be convenient or readily accessible to
You may also have no
access to a commercial gym, home gym or are on business trip,
but there can be a solution, a
strength-training workout without the need of expensive
As with any exercise, whether you are using your own body
weight, machines or free weights, if the resistance doesn't
increase, your muscles won't be worked to their maximum
capacity and the stimulus these fibres need to grow will be
Exercises done correctly will build the lean muscle and
increase your metabolism in the same way as performing
exercises at a gymnasium, but without the time constraints and
These exercises can be easily done in a bedroom, hotel room,
a park, school yard, ceiling rafters in a garage or in a
doorway and all you have to do is use your imagination. There
will always be a way to add more resistance to your
Please remember: It doesn't matter where you are working out
— at home, a hotel, or a park — always warm up properly before
beginning your session, and cool down and stretch when you are
- Try performing the exercises listed below once a week
for twenty to thirty minutes per session, preferably the
same day when your other activity levels are low, be it in
the morning or afternoon whenever it suits you.
- Perform one set per exercise, for as many repetitions
as you can possibly do and then move on to the next
They build muscle in the thighs, shape the buttocks and
improve endurance. Position your feet about 13 to 17 inches
apart or at shoulder width, keeping the back straight and your
head up. If you want you can use something that will give you
some support, i.e. a desk, bookcase, sink etc.
Now squat down to where the tops of the thighs are parallel
to the floor, hold for a second and then stand up, but don’t
bounce at the bottom of the movement, use a nice fluid motion.
Always exhale your breath as you stand up.
Stand straight in correct posture; now stand with one leg
forward and one leg back. Keeping your abdominal muscles tight
and chest up, lower your upper body down, bending your leg
(don't step out too far).
You should have about one to two feet between your feet at
this stage, the further forward you step, and the more your
gluteus and hamstring muscles will have to work.
Do not allow your knee to go forward beyond your toes as you
come down and stop where your feel comfortable (try not to let
your back come forward) then push directly back up. Do all your
reps on one leg then switch legs and do all your reps on the
Do you actually need a gym to
exercise? Not according to this
informative article. Read it and
learn to do the exercises presented
and you'll experience an excellent
Chin-ups are a great upper body workout, particularly
targeting your biceps, deltoid and lat muscles. Use a doorway
chin-up bar, ceiling rafters in a garage or grab the moulding
of your door frame, position your hands with an under hand grip
and hang down stretching the lats, slowly raise your body until
your chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the
starting position. Don’t swing or use momentum to get your body
to the top, just use the target muscles. Doorway chinning bars
remove from the doorway when you are not using them and can be
put up and taken down in seconds.
Bent Over Row -
Take up a position with your right hand and right knee
braced on a sturdy bed or some other flat surface that will
provide a good support. Now pick up a dumbbell or something
heavy that you can hold onto with your left hand.
Visualize your arms as hooks and slowly bring the dumbbell
or object up to the side of your chest, keeping your back
straight, then lower the weight back down to arms length, no
lower, on extremes, safe form only please. Concentrate on your
back muscles. Reverse the whole procedure and do the exercise
now with your right arm.
The push up is used for building chest, shoulders and arms.
Lie face down on the floor with your hands about shoulder width
apart and keeping your palms turned slightly inward. Now
push-up until your arms are straight, lower and repeat for
To make it more difficult elevate your feet. Try placing the
toes of your feet on a stable, elevated surface such as a
bench, chair or a stair. Straightening your body, position your
hands on the floor at shoulder width, lower your body until
your chest touches the floor at the bottom, and then return to
the starting position in a nice fluid motion.
This exercise can be done between two sturdy chairs or other
surfaces that provide stability. The dip is another great upper
body exercise. It’s a compound movement as well and involves
working all the muscles that the push up works.
Keep your head up and body as vertical as possible. For the
beginning of the movement, start at the top (arms fully
extended) and lower yourself until your upper arms are parallel
to the seat of the chairs, hold and then push up to the top of
the movement until your arms are fully extended again. Keep
looking straight ahead and don’t bounce at the bottom of the
Although the simple weight of your own body is enough
resistance to provide an effective workout we need progressive
overload (added resistance) to become stronger.
So all we need to do is add some weight wherever we can find
some. Because there are no metal plates and fancy machines to
use it doesn’t matter because the body doesn’t care where it is
as long as it's receiving resistance of some kind.
You can use heavy books clasped in your hands. You can buy
some cheap weighted dumbbells or ankle weights. A weighted vest
will also allow you to add resistance for both chin-ups and
push-ups. Try to buy one that will let you remove and add
weight as you see fit. Also a backpack filled with books can be
perfect for most of the exercises and is a cheap
How about a couple of buckets and fill them with a certain
level of water? As you get stronger fill them with more water.
This is perfect because depending on the exercise, all you need
to do is to increase or decrease the amount of water in the
buckets for the required amount of resistance.
To wrap things up…
We know that using free weights and machines is the fastest
and most efficient way there is to gain lean muscle and
strength, but if you follow this program you’ll find that it
will provide you with the same benefits as going to a gymnasium
but without the ongoing costs and time constraints.
About The Author
Gary Matthews has been a gym instructor for over twenty
years. He has trained people from athletes to bodybuilders. His
professional career began in the Royal Australian Air Force
where he was employed as a Fitness Instructor. His duties
consisted of training recruits in various disciplines including
strength training and conditioning techniques.
This trainer from "down under" believes in using scientific
principles for training. Gary says that "as in life, in
training: the simplest is always the best." He believes in
strength training programs that are short and simple, but with
Gary is the author of several ebooks, including "Maximum
Weight Loss in Ten Weeks" - the complete ebook and time-saving
solution for burning away unwanted fat, and "Maximum Weight
Gain in Ten Weeks" - easy-to-use and follow techniques that
serve as a guide to muscle growth without having to "live in
Visit Gary’s website at http://www.maximumfitness.com/