Can You Receive a Superior Workout Without Any Tools? You Bet!

As an experienced personal trainer, I can't begin to count the number of times I've heard the, "I can't afford get started on weight-loss" excuse. I understand it costs money to join a gym, it costs even more to hire a personal trainer, and to set up babysitting for children. These are things that can make the journey to weight-loss easier, but they are not the only way. If you have doubts then I want you to imagine what the army does with new recruits...two words...Boot Camp! This term strikes fear into the hearts of new recruits everywhere. No one thinks boot camp is an easy experience, for any of our branches of the armed services. These recruits are whipped into shape not with fancy treadmills or barbells, but with their own body weight and occasionally a heavy pack. And each and every one is nearly falling down in exhaustion by the end of the day. I've had clients frown in confusion when I explain we'll be doing a weightless workout, but trust me, they are sweating like a marine by the end of the hour.

About The Workout:

The workout is so simple in design, so lacking in fancy modern technology, most civvies begin to doubt its effectiveness as a weight loss tool. Doubt not, I say! What types of exercises work best for a weightless workout? Try the classics - push-ups, calisthenics, pull-ups, plank, squats, lunges, running. and crunches will give you a total body toning workout and shed the pounds!

Don't be afraid to think outside of the box for your workouts. Falling into a rut of repetition will slow down your metabolism - thus slowing the weight-loss as well. Trudging on the treadmill the same every day will not net you the results you're striving for. Now that the weather is warmer, try choosing different outdoor paths for hikes or runs, try going for a bike ride, swimming, etc. These types of cardio-respiratory exercises will burn the most calories but you must also do strength training - both to improve your lean muscle mass (making your workouts more efficient) as well as to sculpt and shape your body.

Why it Works:

Moving at all burns calories. The act of contracting and lengthening (stretching) muscles are what results in every movement and just about every body process (like digestion and breathing). Starting out a workout program with weight your muscles and joints are used to - the same weight you lug around each day - will help prevent workout injury. You'll still be burning calories because the muscles are doing contraction and lengthening which eats fat to perform.

Exercise tips and Set Suggestions:

To have a balanced workout, I suggest performing 15 - 20 repetitions of each exercise in a set and repeating the set 2-5 times. I like to go through 1 full set of each exercise then start back at the first exercise to begin the second set, rather than performing one exercise 15 times then taking a break, this makes each set a Super-Set. Remember, no breaks allowed in this weightless workout! Start your workout with a set of calisthenics - jumping jacks, toe touches, hopping knee lifts, etc. This will warm up your body as well as kick your heart rate up a notch! Follow the workout with a nice 1-5 mile run to complete the high calorie burn and round out the overall workout. Stretching should always end the workout, acting as a cooldown and releasing tension in the muscles.

Flat Tummy Secret - Tighten your abdomen like trying on a tight pair of pants from the moment you begin to exercise until you head for the shower. Be sure to keep the abs extra tight during all exercises. This flattens the tummy and supports the spine.

Set 1:

Squats: Works the butt and thighs; feet shoulder width apart hands on hips (easiest) or behind the head (hardest). Sit back like you're aiming for a chair a few feet behind you, tipping forward slightly at the hip. Your knees should stay right over your ankles. Lower until your knees are almost to 90°, then push through your heels to straighten your legs. Walking Squats - Bring feet together in between each squat. Step out with the same foot for 10 then the other foot for 10 to complete 1 set.

Push-ups: Works the arms, shoulders and chest; lay on your front placing hands on the ground just wider than your shoulders. Curl your toes under and push off of the ground until your elbows are almost straight (balancing on your hands and toes). Slowly lower your whole body toward the ground until the elbows are bent to almost 90°, then push through your palms to extend the arms.

Plank: Works the core (abs, hips, butt and back); similar position to the push-up, but you want to place your forearms on the ground shoulder width apart, keeping on your toes. To challenge yourself you can turn to the side extending one arm toward the sky. Hold for about 45-60 seconds.

Set 2:

Lunges: Works the butt and thighs; step one foot forward about 2 feet, staggering your stance. Hands on hips (easiest) or behind the head (hardest). Drop your rear knee toward the floor - thus bending both knees to about 90°. Push through the lead heel to straighten the legs. Walking lunge - alternate which foot steps forward in a fluid walking motion, pause to drop the rear knee toward the floor. Push through the lead heel to power the rear leg up and forward into the next step.

Pull-ups: Find a high bar (like the support of a patio) or you can always use the monkey bars at your local park. This exercise works your arms, back and shoulders. When your palms face you you'll work your biceps, when they face away you'll work your triceps (the back of the upper arm). Hands should be a little wider than shoulder width apart. Pull yourself up until your chin is level with the bar. Slowly lower yourself about ¾ of the way so your elbows are still bent.

Crunch: Works the core (abs, hips, butt and back); lay on your back with your feet a comfortable distance from your rear. Place your hands gently behind your head - but don't tug. Using your abs, lift your shoulders up toward the sky. You should lift until your feel your belly muscles relax against your will, then slowly lower your shoulders back toward the ground. For more of a challenge bring your knees toward your head at the same time.