A lack of equipment should not be an excuse for not exercising. There are many ways to exercise without weights or machines. You can use the resistance of your own body and see significant results.
The following are a few exercises that do not require weights:
- Count down from 10 – Many people doing pull-ups and dips reach a plateau after a certain number of sets. To avoid this, switch to performing descending sets of reps. Start with a set of 10, then 9, and so on down the line.
- Train like a kid – You can combine exercise with fun by treating your workout like play. Go back to what you did in your youth – crab walk, bear crawl, and more. You’ll have fun, strengthen your core, and improve your mobility. Get your children involved and make it a family affair.
- Use a deck of cards – Use playing cards to determine the number of reps that you will perform. You can assign a suit for each routine that you will do, such as clubs for pushups, diamonds for pull-ups, and so on. Place your deck of cards on the floor face down and begin turning the cards over. You will do the number of reps based on the cards, such as 11 reps for jacks, 14 for aces, and so on. In addition to the fun, the deck of cards will give you the opportunity for a full workout. You will be exhausted by the time you have turned over all of the cards in the deck.
- Do drop sets – Drop sets are normally used when exercising with weights, but they can be used for body-weight routines as well. Begin with a body-weight exercise that is very high on the difficulty level. Then make adjustments to drop to an easier exercise that will allow you to do more reps. For example, in a wide-grip pull-up position that you can hardly perform, turn your palms towards your face and do a chin-up. Do as many reps as you can. When you max out, bring your hands closer together to make the chin-ups easier to perform. Then do as many reps as you can.
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