No Equipment Full-Body Workout
by The Bike Guy in Living > Health
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No Equipment Full-Body Workout
Are you tired of all those advertisements saying; you have to buy this equipment or you will never get a full toned body? While some of these machines may work, they are super expensive! But honestly you can get the same results if not better with this quick workout I've put together to tone every muscle (or close to it) to get you feeling your best and looking it too.
Why workout? Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.
**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**
Why workout? Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.
**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**
What You Need:
-Shorts
-Shirt
-Water
-Yourself, with a committed, determined mind.
If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.
Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.
-Shirt
-Water
-Yourself, with a committed, determined mind.
If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.
Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.
Push-ups
Yep, just plain old push-ups.
Push-ups are done by lying on your stomach and pushing your core up and down (s lowly ).
10 reps
Muscles being worked:
Pectorals (chest)
Deltoids (shoulders)
Triceps (back of arms)
**For best results make sure you go down low enough that your elbows are a complete 90 degrees or lower.**
Push-ups are done by lying on your stomach and pushing your core up and down (s lowly ).
10 reps
Muscles being worked:
Pectorals (chest)
Deltoids (shoulders)
Triceps (back of arms)
**For best results make sure you go down low enough that your elbows are a complete 90 degrees or lower.**
Sit-ups/Crunches
Sit-ups or crunches whichever you prefer, personally i use sit-ups.
Sit-ups are done by lying flat on your back, bend your knees 45 degrees (there should be a foot long space between your heels and butt) and lifting your shoulders up to your knees.
Muscles being worked;
Abdomen (Stomach and Core)
Cervical (Neck)
**For best results do not grad on to your thighs or "pump" with your arms to get up.**
25 reps
Sit-ups are done by lying flat on your back, bend your knees 45 degrees (there should be a foot long space between your heels and butt) and lifting your shoulders up to your knees.
Muscles being worked;
Abdomen (Stomach and Core)
Cervical (Neck)
**For best results do not grad on to your thighs or "pump" with your arms to get up.**
25 reps
Front Plank
Its harder than you think.
Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).
Muscles being worked:
Abdomen (stomach and core)
Erector Spinae (lower back)
45 Seconds
Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).
Muscles being worked:
Abdomen (stomach and core)
Erector Spinae (lower back)
45 Seconds
Rest
Finally!
1 minute
1 minute
Leg-ups
They're a killer.
Leg-ups are done by flat on your back, arms out to your side. Lift your legs up (like the picture) and down again slowly. Repeat.
Muscles being worked:
Abdomen (stomach and core)
Quadriceps (legs)
7 reps
Leg-ups are done by flat on your back, arms out to your side. Lift your legs up (like the picture) and down again slowly. Repeat.
Muscles being worked:
Abdomen (stomach and core)
Quadriceps (legs)
7 reps
Side Planks
Same idea.
Side planks are the same idea as the front plank except on your side, obviously.
Muscles being worked on:
Abdomen (stomach, core, and neck)
Internal and External Obliques (sides of stomach or core)
30 seconds each side
Side planks are the same idea as the front plank except on your side, obviously.
Muscles being worked on:
Abdomen (stomach, core, and neck)
Internal and External Obliques (sides of stomach or core)
30 seconds each side
Push-ups
Another one.
25 reps
25 reps
Sit-ups
Some more.
35 reps
35 reps
Front Plank
Last one! almost done!
60 seconds
60 seconds
Leg-ups
Okay so I lied but i promise, this is the end.
5 reps
5 reps
Drink. Drink. Drink. Stretch.
Always drink lots of water try at least to drink 8 glasses a day, yes this can be hard but the closer you can get to it the better your workout will be.
**I cannot stress enough how important it is to stretch after your workout. Not before but after**
And remember, when you skip your workout or cheat it, your only cheating on yourself.
**I cannot stress enough how important it is to stretch after your workout. Not before but after**
And remember, when you skip your workout or cheat it, your only cheating on yourself.