Effective ways to Workout Without Weights!

In this article you’ll learn how to vary your workout routine to start getting better results. You will learn how to mix up your exercise and develop new ways to grow and gain from your Workout Without Weights.

When your exercising at home it can sometimes feel like your repeating the same daily pattern which can lead to boredom and finally blowout – you might even stop exercising. With this article, not only will you develop a better knowledge of routines but you can make it fun again. Adding a bit of variation can make a big difference – so with that said, lets get started:

Circuit Training

With this type of training you find a variety of exercises and perform them back to back. You would typically perform them straight after each other or little rest between each exercise. So you would get an exercise for each body part – one exercise for the lower body, one exercise for the upper body, one for the trunk (lower back and abs.) This way you can perform a full body workout in a short amount of time. You could perform a circuit workout for about 3-4 sets and get effective results.

Supersets and Trisets

Supersets are a type of exercise where you perform 2 exercises back to back, with no rest; there are 2 ways of doing it. You can focus on 2 exercises that do the same muscle group or 2 exercises for different muscle groups. If your performing a super set for the same muscle group then make sure the first exercise is more challenging than the second – this is because the second exercise will be much harder because you have already pre-exhausted that particular body part.

For example you could do an Incline press up followed by a wide arm press-up. Try focusing on 10reps per exercise for 3-4 sets – extremely challenging but effective!

Trisets follows the same rules with the exception that there are 3 exercises back to back instead of 2. So you could do 3 exercises for the same muscle group or 3 exercises with no rest for 3 separate target groups. This is extremely challenging but a brilliant way to add variety and shock to you and your Workouts!

PHA

This is where you perform 1 lower body exercise with 1 upper body exercise, back to back, with no rest – Its basically a supper set! It stands for Peripheral Heat Action and its a really effective form of exercising because the blood in your body is constantly flowing from one side to the other. When we exercise, our body needs more oxygen to fuel our muscles which means a bigger blood flow is needed to deliver the oxygen.

However when we perform an exercise for legs and then chest our blood is rushing from one part to the other which forces a bigger challenge for your muscles as well as the cardiovascular system.Try this exercise with the press up and squat for 10-15 reps each and perform the super set for 3-4 sets – its Extremely challenging for your Workout Without Weights!

Pyramids

Pyramids can be used in two ways to really effect your muscles and your workout: there is traditional pyramid training and the inverse pyramid. Traditional Pyramid Training is where you start with low reps and slowly add more repetitions after each set.

This way your muscles can be warmed up from the beginning which means your body can deal with a bigger load and tension for future sets. So you could start with 10 easy repetitions of press ups, have a 1 minute rest, add 5 reps to the next set have a rest and continue for about 6 sets. As you continue, the workout gets harder and harder because the reps increases.

Now the inverse Pyramid works the opposite way round – you start with maximum repetitions and lower the amount after each set. So you could start with 40 and lower the reps by 5 after each set – this is challenging because your body has no time to warm up and your muscles aren’t ready. This way you can really shock your muscles and body into submission.

(In body Building they use weights to create tension. So if they were it they were doing the traditional Pyramid, they would find a nice easy weight to do 15 reps and add weight per set which means there reps would decrease. This way they warmed up there muscles from the beginning which leads to a bigger chance to improve there 1 max rep.)

Well I hope you found this article useful and try to use these Workout Without Weights for yourself