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Workout on the Road or at Home. Bodyweight Only Routine

DuaneBrickhouseBackMany people have time commitments that supposedly prevent them from being able to workout.  In reality these are EXCUSES! However, not being able to physically make it a gym or a lack of access to equipment seems more plausible as a real excuse. But in actuality it is not a true reason to give up on breaking a sweat and getting in a good workout.   Here is a top notch workout that doesn’t require you to leave the house or have any weights.

1)      Handstand Push-Up – I do these against a wall or a flat door.  Place your hands shoulder width or wider around 10 inches from the wall that you will use to support yourself, with your hands facing forward.  Kick your feet up so that your heels are against the wall, supporting yourself with your hands in a handstand position.  Once you have achieved balance, lower yourself until your elbows are at least at 90 degrees and then return to full extension.  With practice you should be able to improve your range of motion so that you can lower your head to the floor.

 

 

2)      Push-Up – Lie face down on the floor being supported by your toes and your hands with your arms fully extended.  Your body should form a straight line.  Lower yourself until your chest almost touches the floor, pause, and then return to full extension.  There are many different pushup variations that you could substitute in based on your ability (modified/knee, elevated, decline, one-hand, etc…).

 

 

3)      Bodyweight Squats – Stand with your feet shoulder width apart, hands at your waist or in front of you for balance.  Lower your thighs to a minimum of 90 degrees before returning to the starting position. 

 

 

4)      Trunk Twists– Standing with your feet spread beyond shoulder width, rotate your upper body side to side.  (As an alternative, you can also do all reps for one side before switching to the other.  Your lower body should remain motionless, and you can also perform this exercise seated to take your legs out of it altogether. 

 

 

Try doing this as one giant set for 4 – 5 sets using the following rep scheme:

Handstand Push-up: 10

Push-Up: 20

Bodyweight Squats: 30

Trunk Twist: 20 each side

This is a great workout to get your heart rate up and it takes away the excuses of “I don’t have time/weights/a gym.”  This is also perfect for all of my travelers out there who need ideas for what to do in a hotel gym that lacks equipment.

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