No Gym? No Problem!
Apr 01, 2014
No Gym? No Problem! Ge the out of GYM workout here!
Are you one of the many individuals who struggles finding a workout program that offers little use because you either do not have access to a gym or have limited access to any equipment? No matter your reason, NOT training should never be an option. The goals we have to stay in shape should not be limited based on your accessibility or lack of equipment.
The bigger issue that I have come to understand is that many folks simply do not have the tools to adequately formulate an exercise or workout program for themselves that can be challenging and effective. This is where this website and the program below will come into play to help you and give you the opportunity those of us have who have a gym to hit your goals just as easily as the rest of us do.
Follow this plan over thenext 4 weeks and repeat again until you yeild the results you are after. The goal with this plan can serve multiple goals.
Turn into a Strength Plan- To do this Do Power/clapping Pushups in between every upper body exercise set and Body Weight jump squats in between every lower body and ab exercise for sets of 10 each time you execute. Use the example below
Example Upper Body- Decline Press 3x10 (then in between each set do regular power or clapping pushups for a set of 10 reps)
Example Lower Body- Lunges 3x10 (then in between each set of lunges do Jump Squats for a set of 10 reps)
Turn into a Fat Burning plan- To do this Do jumping jacks or jump rope in between every set of upper body movements for 1 minute in between sets, and mountain climbers in between every set of lower body and ab exercises for 30 seconds. Use the Example below!
Example Upper Body- Decline Press 3x10 (then in between each set jump rope or do jumping jacks for i minute)
Example Lower Body- Lunges 3x10 (then in between each set of lunges do mountain climbers for 30 seconds)
Here is the workout!
The bigger issue that I have come to understand is that many folks simply do not have the tools to adequately formulate an exercise or workout program for themselves that can be challenging and effective. This is where this website and the program below will come into play to help you and give you the opportunity those of us have who have a gym to hit your goals just as easily as the rest of us do.
Follow this plan over thenext 4 weeks and repeat again until you yeild the results you are after. The goal with this plan can serve multiple goals.
Turn into a Strength Plan- To do this Do Power/clapping Pushups in between every upper body exercise set and Body Weight jump squats in between every lower body and ab exercise for sets of 10 each time you execute. Use the example below
Example Upper Body- Decline Press 3x10 (then in between each set do regular power or clapping pushups for a set of 10 reps)
Example Lower Body- Lunges 3x10 (then in between each set of lunges do Jump Squats for a set of 10 reps)
Turn into a Fat Burning plan- To do this Do jumping jacks or jump rope in between every set of upper body movements for 1 minute in between sets, and mountain climbers in between every set of lower body and ab exercises for 30 seconds. Use the Example below!
Example Upper Body- Decline Press 3x10 (then in between each set jump rope or do jumping jacks for i minute)
Example Lower Body- Lunges 3x10 (then in between each set of lunges do mountain climbers for 30 seconds)
Here is the workout!
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push Up | 3 | 10 | Chest |
| Decline Push Up | 3 | 10 | Chest |
| Incline Push Up | 3 | 10 | Chest |
| Dumbbell Flye | 3 | 8 | Chest |
| One Arm Dumbbell Bench Press | 3 | 8 | Chest |
| Alternating Dumbbell Curl | 3 | 12 | Arms |
| Dumbbell Curl | 3 | 6 | Arms |
| Incline Dumbbell Lying Triceps Extension | 3 | 15 | Triceps |
| Dumbbell Power Row | 3 | 5 | Back |
| Dumbbell Row | 3 | 10 | Back |
| Dumbbell Shrug | 3 | 12 | Traps |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Lunge | 3 | 12 | Legs |
| Dumbbell Romanian Deadlift | 3 | 8 | Legs |
| Standing Dumbbell Shoulder Press | 3 | 10 | Shoulders |
| Dumbbell Lateral Raise | 3 | 8 | Shoulders |
| Dumbbell Front Raise | 3 | 8 | Shoulders |
| Bent-Over Lateral Raise | 3 | 8 | Shoulders |
| Dumbbell Straight-Arm Pullback | 3 | 12 | Back |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push Up | 3 | 12 | Chest |
| Decline Push Up | 3 | 12 | Chest |
| Incline Push Up | 3 | 12 | Chest |
| One Arm Dumbbell Bench Press | 3 | 6 | Chest |
| Dumbbell Flye | 3 | 10 | Chest |
| Alternating Dumbbell Curl | 3 | 8 | Arms |
| Dumbbell Curl | 3 | 12 | Arms |
| Incline Dumbbell Lying Triceps Extension | 3 | 8 | Triceps |
| Dumbbell Power Row | 3 | 8 | Back |
| Dumbbell Row | 3 | 5 | Back |
| Dumbbell Shrug | 3 | 15 | Traps |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Lunge | 3 | 8 | Legs |
| Dumbbell Romanian Deadlift | 3 | 10 | Legs |
| Standing Dumbbell Shoulder Press | 3 | 8 | Shoulders |
| Dumbbell Lateral Raise | 3 | 12 | Shoulders |
| Dumbbell Front Raise | 3 | 12 | Shoulders |
| Bent-Over Lateral Raise | 3 | 12 | Shoulders |
| Bent-Over Lateral Raise | 3 | 12 | Shoulders |
| Dumbbell Straight-Arm Pullback | 3 | 8 | Back |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push Up | 4 | 10 | Chest |
| Decline Push Up | 4 | 10 | Chest |
| Incline Push Up | 4 | 10 | Chest |
| Dumbbell Flye | 4 | 12 | Chest |
| One Arm Dumbbell Bench Press | 4 | 8 | Chest |
| Alternating Dumbbell Curl | 4 | 8 | Arms |
| Dumbbell Curl | 4 | 10 | Arms |
| Incline Dumbbell Lying Triceps Extension | 4 | 15 | Triceps |
| Dumbbell Power Row | 4 | 5 | Back |
| Dumbbell Row | 4 | 6 | Back |
| Dumbbell Shrug | 4 | 15 | Traps |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Lunge | 4 | 8 | Legs |
| Dumbbell Romanian Deadlift | 4 | 12 | Legs |
| Standing Dumbbell Shoulder Press | 4 | 10 | Shoulders |
| Dumbbell Lateral Raise | 4 | 12 | Shoulders |
| Dumbbell Front Raise | 4 | 12 | Shoulders |
| Bent-Over Lateral Raise | 4 | 12 | Shoulders |
| Dumbbell Straight-Arm Pullback | 4 | 8 | Back |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push Up | 5 | 10 | Chest |
| Decline Push Up | 5 | 10 | Chest |
| Incline Push Up | 5 | 10 | Chest |
| One Arm Dumbbell Bench Press | 4 | 8 | Chest |
| Dumbbell Flye | 4 | 12 | Chest |
| Alternating Dumbbell Curl | 5 | 10 | Arms |
| Dumbbell Curl | 5 | 5 | Arms |
| Incline Dumbbell Lying Triceps Extension | 5 | 10 | Triceps |
| Dumbbell Power Row | 2 | 15 | Back |
| Dumbbell Row | 3 | 6 | Back |
| Dumbbell Shrug | 3 | 15 | Traps |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Lunge | 5 | 8 | Legs |
| Dumbbell Romanian Deadlift | 3 | 10 | Legs |
| Standing Dumbbell Shoulder Press | 5 | 10 | Shoulders |
| Dumbbell Lateral Raise | 5 | 6 | Shoulders |
| Dumbbell Front Raise | 5 | 6 | Shoulders |
| Bent-Over Lateral Raise | 5 | 6 | Shoulders |
| Dumbbell Straight-Arm Pullback | 3 | 15 | Back |
