Full Body Workout Without Weights – 1 Up Nutrition

Full Body Workout Without Weights

How many times have you been told that in order to have an effective workout, you need to go to the gym and use all sorts of complicated machines or heavy weights?

Probably too many to count.

Truth be told, you can get a phenomenal workout using just your body weight, Mother Earth, and gravity, and we’re going to show you how to do it with three of the very best full body workouts without weights.

Let’s get started!

Benefits of a Full Body Workout Without Weights

Convenience

When you train with bodyweight exercises, you don’t have to spend time getting dressed, driving to the gym, warming up, talking to others, working out, waiting for a piece of equipment, showering, and then driving home.

You have everything you need with you at all times.

This means you can work out whenever and wherever you want, wearing whatever you want too!

While some may view training without weights as a hindrance, it can actually be very liberating and convenient!

Affordable

Let’s be real, gym memberships can be very expensive, and they’re only going to keep getting more expensive as the years go by.

Instead of paying 30, 40, or even 50 bucks a month to work out in someone else’s puddle of DNA, why not exercise in the comfort (and cleanliness) of your home, all while saving a solid chunk of change each month?!

Builds Muscle & Burns Fat

Another great benefit of bodyweight training is that it helps build muscle and burn fat at the same time.

In order to get the most out of training without weights, you need to figure out ways to push your muscles to failure without having to perform hundreds and hundreds of reps.

One of the easiest ways to do this is to perform bodyweight circuits and/or decrease the amount of rest you take between sets.

When you do this, you boost your metabolism while also challenging your muscles with exercises that promote strength and muscle development.

Joint & CNS-Friendly

Despite the #teamnodaysoff mentality, it’s not realistic or advisable to train with super heavy weights (1-3RM) day in and day out.

You’re central nervous system, joints, ligaments, and connective tissue can only handle so much. Going too heavy, too often with your workouts can lead to CNS fatigue, injuries, and burnout.

Since bodyweight training uses lighter loads respective to your one rep max, it allows for higher training volumes and frequency, which suppors better muscle growth and calorie burning!

Ideal for ALL Fitness Levels

Many individuals avoid going to the gym for fear that they don’t “look” the part, they are inexperienced with weight lifting, and/or they don’t know how to structure a workout. As a result, they miss out on all the benefits resistance-training has to offer.

Workouts without weights at home can be performed by anyone and everyone, regardless of their experience level. What we mean by that is that bodyweight workouts can be scaled up or down in difficulty and complexity depending on your own individual skill and strength levels.

For example, if push ups are too challenging, you can perform them on your knees or against a wall to make them easier, without fear of being made fun of.

Conversely, if regular push ups are too easy for you, there’s a seemingly endless number of advanced push up variations you can perform to challenge your muscles without having to resort to the bench press.

3 Full Body Workouts Without Weights

Beginner Full Body Workout Without Weights

For this beginner full body workout without weights, you’ll perform the exercises listed below in circuit-fashion. In other words, you’ll perform one move and then move onto the next move taking as little rest as possible.

Once you’ve completed all the moves in the list, rest for 1-2 minutes and then repeat for a total of 3 rounds.

• 20 Bodyweight squats
• 10 Push-ups
• 10 Alternating forward lunges (10 reps per leg)
• 10 Inverted rows
• 30 Jumping jacks
• Plank (as long as possible)

Intermediate Full Body Workout Without Weights

For the intermediate full-body workout without weights, you’ll again perform the exercises listed below in circuit-fashion.

Once you’ve completed all the moves in the list, rest for 1-2 minutes and then repeat for a total of 4-5 rounds.

• 10 Bulgarian Split Squats per leg (1.5-rep style)
• 15 Decline Push-Ups
• Chin-Ups (AMRAP)
• 15 Jackknife sit-ups
• 15 Alternating Reverse Lunges (each leg)
• 10 Pike Presses
• 10 Inverted Rows
• 30 Mountain Climbers

Advanced Full Body Workout Without Weights

For the truly elite bodyweight warriors amongst you, the advanced full body workout without weights is something to behold.

You’ll begin by performing three straight leg exercises to torch your quads, hamstrings, and glutes, and then end with two supersets of upper body bodyweight exercises, leaving you gasping for air.

One time through this gauntlet is enough to bring the most seasoned gym rats to their knees huffing and puffing, but for those of you looking to take your results to the next level, take a 2 minute break and try to complete a total of 5 rounds.

• 10 One-Legged Squats (each leg)
• 15 Reverse Lunges (each leg)
• 20 Bodyweight squats
• 10 Pull-Ups
• 10 Dips
• 10 Inverted bodyweight rows
• 10 Spider-Man push-ups

Takeaway

It’s often (wrongly) believed that to get a great workout and/or build muscle and strength that you need to go to the gym and lift a bunch of weights. The reality is that if you only need your body, gravity, and a no-quit attitude to have a killer workout. Bodyweight training can (and will) help you get the body you’ve always wanted.

All it takes is a little ingenuity and a willingness to break from convention. Once you free your mind, you’ll unleash a whole new way to train that’s incredibly enjoyable, not to mention FREE!

If you need some extra motivation, join the 1Up Transformation challenge for an 8-week full body transformation!

Bodyweight Workout for Beginners: 20-Minute at Home Routine

So you want to lose weight and get in shape, but don’t want to leave your house?

Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away… 

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! 

Let’s dig into the different parts of this workout and get to the action:

• Can You Build Muscle Mass With Bodyweight Exercises?
• Beginner Bodyweight Workout Video (and Sheet).
• 12 Best Bodyweight Exercises for Beginners
• Is Bodyweight Training Effective for Weight Loss?
• What’s Next After the Beginner Bodyweight Workout?

Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Let’s jump right in!

Can You Build Muscle Mass With Bodyweight Exercises?

You want to know:

Can you build muscle mass with bodyweight exercises?

Yep, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by:

• Increasing reps.
• Decreasing your rest periods.
• Performing more difficult variations.
• Increasing your time under tension (by going slower).

Just ask our friend Jimmy here, who got in great shape using bodyweight exercises in his apartment:

You just need to make sure you have the right program to follow.

Enter the Beginner Bodyweight Workout.

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & exercises

This is the Beginner Bodyweight Workout (3 Circuits): 

• 20 Bodyweight squats.
• 10 Push-ups.
• 10 Walking lunges (each leg).
• 10 Dumbbell rows (use a milk jug or other weight).
• 15 Second Plank.
• 30 Jumping jacks

We turned this bodyweight workout into a fun infographic, because that’s how we roll around here:

Jump to the “Best Bodyweight Exercises” section for a full breakdown of each movement.

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).

• Once you’ve finished all exercises in the circuit, do it again.
• If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!

It’s better to stop and take a break than to do an exercise incorrectly.

Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

Here’s a beginner warm-up you can try:

After you’ve completed your workout at home, feel free to cool down and stretch. 

“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days.

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

• Strength training on one day (like this workout).
• 20 minutes of interval training the next.
• Back to strength training.
• Back to interval training or rest!

Alternatively, pick one of these fun exercises to do on your off days instead!

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!

I’ll send it to you right away when you sign up in the box below:

The 12 Best Bodyweight Exercises For Beginners

As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! 

Here’s how to do every bodyweight exercise covered today:

#1) KNEE PUSH-UP

#2) ELEVATED PUSH-UP

#3) REGULAR PUSH-UP

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

#4) ASSISTED BODYWEIGHT SQUAT

Use this variation if you can’t do regular bodyweight squats yet.

#5) BODYWEIGHT SQUAT:

If you want even more instruction, here’s how to do a proper bodyweight squat:

#6) SUPPORTED LUNGES:

#7) REGULAR LUNGES:

Here’s how to properly perform lunges.  

#8) ONE ARM ROW

Use a milk jug, suitcase, or actual dumbbell.

#9) PLANK

#10) SIDE PLANK

#11) WALKING JACKS 

Use this variation if you can’t do jumping jacks yet.

#12) JUMPING JACKS

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

 “The 42 Best Bodyweight Exercises You Can Do Anywhere.“

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Is Bodyweight Training Effective for Weight Loss?

The question of the day is:

Is bodyweight training effective for weight loss?

Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in.

If you don’t…then no, it won’t be your magic bullet.

That’s because a good workout and a crappy diet won’t help you lose weight.

After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out-train a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.

It’ll just make you frustrated…

So if you are trying to lose weight, then you need to fix your nutrition first and foremost.

Remember, when it comes to fitness, eating healthy is key!

You have two options here to dial in your nutrition:

• Track your food by counting calories – you can calculate your daily caloric needs here.
• Look into proper portion sizes, like with our healthy plate strategy:

We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

• Eat natural, whole foods whenever possible.
• Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
• Put vegetables and fruit on your plate!
• Know your fats and carbs – these are the foods we can overeat without realizing it.
• Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

The raw honest truth: how you eat will be responsible for at least 80% of your success or failure.

If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

After the Beginner Bodyweight Workout: Next Steps!

Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.

If doing just one circuit of the workout was really challenging, no big deal!

Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is “do a bit more than last time.”

I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

I’d love to hear how this workout went for you, and how else we can help!

This is what we’ve dedicated our lives to, and you’re now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, we got your back!

-Steve

PS: If you’re looking for more workout routines to follow, I got you covered:

• Beginner Strength Training Workouts: start with bodyweight training and work up to barbell training!
• Advanced Bodyweight Workout Circuit: warning – this will kick your ass 🙂
• 6 Levels of Gym Workouts: Never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!
• 42 Bodyweight Exercises You Can Do Anywhere: Who needs a gym? Simply pick the exercises from each category and build your own workout!

PPS: As a reminder, today’s bodyweight workout looks like so:

Click on it to pull up your own PDF of the infographic!

###

PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com.

INFOGRAPHIC SOURCES: superhero costume, male graphic, female graphic, various graphics, icon, milk jug, robot, comic background.

Home Workout Apps: 10 Free Apps

Free Android Police Home Workout Apps to keep your body fit without the gym.

Contents

Freeletics – Workout & Fitness. Body Weight App

One of the most popular free fitness apps. Lots of bodyweight exercises that can be done anywhere. You can choose ready-made programs or create your own. Each exercise is accompanied by a video on how to perform it correctly. For convenience, built-in timers, counters. There is also a paid subscription with the development of an individual fitness plan.

The app is available for Android and iOS.

Fitbit Coach

The home workout app is similar to Freeletics. It also offers workout videos, but it also has a radio with upbeat music. A subscription gives you access to personalized and restricted content.

Available for Android and iOS.

Thenx

This home workout program includes calisthenics exercises, but some may require equipment. Correct execution is shown in the video by professional trainers. The exercises vary in complexity and user experience; You can upload your own or use someone else’s.

The app is available for Android and iOS.

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Cardio, HIIT and Aerobics

Interval training with the ability to adjust the duration of the exercise and recovery phases, as well as select exercises. There are light cardio workouts, from which you can gradually move on to more intense exercises. The application can count calories burned based on the body parameters of a particular user. The Fitify developer has other sports apps for training specific body parts and with different fitness tools.

The app is available for Android and iOS.

Tabata. Interval Workout at Home

4-minute workouts are perfect for small breaks during work or between chores. There are workouts for pulling up different parts of the body, burning fat, you can also create your own program. Among other things, the user has at his disposal a timer, a calorie counter, statistics, music, integration with Google Fit.

The app is available for Android and iOS.

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Athlete PRO. Workout

Home workout app for those who are looking for something easier. This is a personal fitness trainer with ready-made workouts that can automatically select individual plans for the user’s level. There are video tutorials, the ability to create your own workouts, manual data entry, statistics and other functionality.

The app is available for Android and iOS.

Pilates Workout & Exercise – Personal Trainer at Home

Lite workout app. 60 Pilates exercises that involve all muscle groups and allow you to develop the flexibility of muscles, joints, and correct your posture. There are detailed video, audio and text descriptions. There are 6 programs of varying complexity to choose from and the opportunity to assemble your own. mEL Studio has other fitness apps such as yoga and aerobics.

The application is available for Android.

Fitplan: #1 Personal Training App

100+ step-by-step programs from popular trainers with videos and professional tips. True, only a free trial period for one week.

The app is available for Android and iOS.

Home Workouts – No Equipment

App includes daily workout programs for all major muscle groups. All exercises are accompanied by animations and instructional videos. There are also programs for warming up and stretching, as well as automatic recording of training data.

The app is available for Android and iOS.

Home Workout – Meal Planner

A simple cardio and strength training app with voice prompts, animations and meal plans.

The app is available for Android and iOS.

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5 sites with free workouts for a perfect body

March 9, 2018

Sports and fitness

Web services

These resources will help you design your training program, learn basic exercise techniques, and track your progress.

Iya Zorina

Author of Lifehacker, athlete, CCM

1. Free Trainers

On this site you will find eight free programs for people with different levels of training. Home and gym classes, cardio workouts, a plan for muscle and strength growth, resistance band and fitness ball workouts, circuit training and a program for those who came to the gym for the first time. All this is free, you just need to register to see the programs in your account.

List of workouts Free Trainers

Before you start training, the site helps you create a suitable schedule and choose the load. You mark your fitness level, how many days a week you plan to work out, which splits you prefer, and other parameters. The finished training plan is uploaded to your calendar.

The program itself offers you two options for exercises. You can choose to do just one, do both, or alternate them from workout to workout.

Exercises from the program

By clicking on any exercise, you will see a plate with working muscles, execution rules and a photo or gif. If that’s not enough, you can copy the title and watch YouTube videos.

Exercise card

The site also has your training diary, the ability to save posts about your exercises and add photos.

Adding record

And for those who like to develop in the company of like-minded people, there is an opportunity to create their own group. May be useful for motivation.

Free Trainers →

2. Workout

This is a real treasure for those who want to train with their body weight and do not mind buying a horizontal bar or finding one close to home. There are programs from calisthenics monsters, tips on mastering various exercises and translations of infographics from foreign sites.

Programs workout.su

In addition, past editions of the 100-Day Workout program are freely available. Each of them includes several large blocks of information that any beginner will need: training, regularity, technique, nutrition, breathing, and much more.

“100-day workout”, base block

All this is free and available without subscriptions and registration directly on the site. In addition, there is an app for iOS. True, it is more useful to those who are going to participate in the “100-day workout”.

Workout.su →

Download

Price: Free

3.

Muscle & Strength

There are many programs for every goal and fitness level. They are divided into categories: for weight loss, building muscles, increasing strength and so on.

Program categories

The program description indicates the goal, equipment, training frequency and level. If the program suits you, download the PDF file.

Description of the program

Every workout has links to a page with a description and a video showing the exercise, so you can use the programs even if you don’t speak English. If there is no link, just copy the name on YouTube and watch the video with the technique.

Program PDF

In addition, the site has healthy diet plans to complement your workouts with proper nutrition.

Diet Plans

Muscle & Strength →

4. Exercise.com

Here you will find 638 workout plans, 26 of which are free. On the left there is a filter by gender, level, goals, number of classes per week. There you can also filter by price and view only free ones.

Workout selection

In the program itself, you can see the target muscles and the qualities being trained, the list of exercises with videos, the number of sets and repetitions, and the rest time between sets.

Training plan

Below is a complete PDF meal plan with a variety of healthy meal and snack options. This is not just “eat this, avoid that” advice, but a detailed plan with calories and BJU and ten options for specific dishes.

Detailed meal plan

In addition to the service, there are also mobile applications for iOS and Android, in which you can plan activities and keep a training diary.

By the way, if you decide to buy training, all PRO plans are available for a paid subscription for 9$9.99 per year.

Exercise.com →

Download

Price: Free

Download

Price: Free

go to Wodcat. This WOD (workout of the day) generator will help you create the right training program for every day.