No Weights? No Problem.
If you know how to utilize your bodyweight, you can always get in an effective training session—at home, on the road, or at a crowded gym. No equipment is no excuse to skip a workout. Use this simple four-step plan as a guide.
Step 1: Wake Up Sleepy Areas
Since you’re training without equipment, you’ll rely on the strength and stability of your “pillar,” which includes all the muscles that surround your hips, torso and shoulders. Your pillar is the foundation for all movement so activating these muscles prepares you for the training ahead. Try performing these three exercises in a circuit—moving from one exercise to the next with minimal rest.
Here's an example:
Hold the front and side bridges for 30 to 45 seconds, or until your technique falters. Do 10 to 12 repetitions of the glute bridge.
Step 2: Prepare Your Whole Body to Move
Next, perform a quick series of movements, called “Movement Preparation,” because it lengthens your muscles actively and increases blood flow to prepare you for activity. Here’s a sample set. Do 5 repetitions of each move.
Step 3: Use Your Body as Resistance
Performing strengthening exercises in a circuit (one move after another) maximizes the amount of work you can get done in a short time. Perform 8 to 12 reps of each movement, resting 1 to 2 minutes after each circuit. Repeat if you have time.
Circuit # 1
Circuit # 2
Step 4: Hit the Stairs
Many people forget what it’s like to run up a flight of stairs. If you only have a few minutes, do some quick sprints up the stairs. You only need a couple flights of stairs to get some great work done in a short time period. Take one or two steps at a time and climb a floor or two. Walk back down and repeat.
About The Author
Anthony Slater – As the Core Performance Director of Performance, Anthony Slater has trained many of the top athletes in the MLB, NFL, NBA, NHL, MLS, PGA and LPGA.