Workouts, Nutrition and Supplement Information for Getting in Shape and Staying Fit.
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Bodyweight Strength Training

"No dumbbells, no gym, and no equipment is required for this bodyweight strength training workout."

This bodyweight workout is great when you don't have access to a gym or gym equipment. The only equipment you need is your own bodyweight.

For maximum results ..

  • Perform the following sample workout 3 times per week on non-consecutive days.
  • Perform the exercises back to back with minimum rest in-between to complete one circuit.
  • Perform 1-3 circuits depending on your fitness level.

    Warm Up

    • Warm up for 5 - 10 minutes with moderate cardio such as walking.

Cool Down


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Body Weight Strength Training Workout
Core Exercises Sets Reps Tempo Rest
Plank 1-3 20sec 0
Crunch 1-3 10 - 20 3/2/1 0
Bicycle Crunch 1-3 10 - 20 3/2/1 0
Balance Exercises
Single Leg balance 1-3 5 - 10 control 0
Strength Training Exercises
Squat Jump (optional) 1-3 5 - 10 Repeat 0

Pushup

1-3

10 - 20

2/0/2

0

Rotation Pushup 1-3 10 - 20 2/0/2 0
Chair Dips (optional) 1-3 10 - 20 2/0/2 0

Back Lift Square Arms

1-3 10 - 20

2/0/2

0

Back Lift Extended Arms

1-3 10 - 20

2/0/2

0

Squats (progression: Single Leg Squat)

1-3 10 - 20

2/0/2

0

Split Squat 1-3 10 - 20 2/0/2 0

Lunges (forward and reverse) or walking Lunges

1-3 10 - 20

2/0/2

0

Romanian Deadlift

1-3 10 - 20

2/0/2

90s


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