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At-Home, No-Equipment Workout

Maybe you don’t have a gym membership. Maybe there isn’t one close to you. Maybe you don’t have any equipment because there’s no place to put it, or maybe you’re a cheap bastard and don’t want to spring for it. Or maybe you punched your boss and now you’re out a job and have to spend your money on rent and other stupid stuff.

Whatever the case, here’s the situation: you want to work out, but you need to do it at home and you don’t have any gear.

While it’s possible to get your home workout on, don’t be looking for Mr. Olympia results. You’re not going to pack on pounds of sculpted muscle. But you can make some gains, especially if you’re new to the whole working out thing.

You will, however, need one piece of equipment, and that’s a regular bath towel.

So here’s the workout:

Assisted Squat

Loop the towel around a doorknob, each hand holding an end. Using the towel to keep you from falling backwards, perform a squat. Do 3 sets of 10.

Push-up

Do three sets here, doing as many push-ups as you can for each set.

Biceps/Triceps

Clasp you hands in front of you at chest level, one hand over the other (not with fingers intertwined). Now pull down with one hand while resisting with the other. Once you get to the bottom, keep pulling with the same hand while resisting with the other on the way up. Once you get back up to chest level, repeat the process, but switch your push/pull hands. Do 3 sets of 10 with each hand.

Behind the Back Dips

Get a chair. Rest your heels on teh floor with your legs slightly bent, while supporting yourself with your arms on the chair. Now lower and raise yourself. Do 3 sets of 10.

Lunge

Take a small step forward with one foot, lower yourself until the knee of your rear leg hits the ground, then push yourself back up using your forward leg. Now bring your forward leg back and step forward with the other leg. Do 3 sets of 10 with each leg.

Back pull

Loop your towel around the doorknob again. Keeping your legs slightly bent , lean back, straightening your arms, holding one end of the towel in either hand. Once your arms are straight, pull yourself back toward the door. Do 3 sets of 10.

The mental aspect of these exercises is very important. Do each rep slowly and deliberately, putting your “mind in your muscle”.  Feel your muscles working. Hold each contraction for a moment or two. How you do this routine is the most important aspect of how effective it can be.

Will you start looking like a bodybuilder after doing this a while? Nope. It’s strictly an entry level workout that will tone you up and make you a bit stronger. If you’ve never done resistance exercises before, or haven’t done any in a long time, you’ll see some muscle growth. Or if you’re stuck in a hotel with no workout room, or at home for a holiday with no gym, you can do this to at least do something.

Once you’re been doing this a while, and if you’re serious about moving forward with your fitness, you’ve going to have to get some gear.

A good place to start is a simply set of CAP Dumbbells, available from Amazon.com. Get a light set to start and then heavier as you get stronger.

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