Here’s what gym owners don’t want you to know: you don’t need to sign up for a gym membership or use expensive equipment to achieve amazing gains from an effective strength training routine. In fact, you can use your own body weight as resistance to build muscle, get lean, and feel great.
A few of the best equipment free strength training exercises, which you can do just about anywhere, are listed below, so give them a try and experience the results for yourself.
The plank exercise is one of the best when it comes to body resistance workouts that will increase the strength of the muscles in your arms, core, legs, chest, and back. Start by getting into a regular plank pose, which is basically the same position that you get into when you are getting ready to do push-ups. Hold that for as long as you can, making sure to push your hands into the floor while keeping your stomach sucked in. When you’re comfortable there, you can then up the intensity by getting down onto your forearms, keeping your elbows under your shoulders. Try to hold your back straight by tightening the core and holding your body in a straight line. Maintain that position for up to a minute or more if you can.
Plank and Pushup Combo
To further increase the intensity of your plank routine, you can go from forearm plank back up into a pushup position, one hand at a time. Keep the back straight and your abs engaged the entire time. Once you reach the top, hold for a couple of seconds before moving back down to forearm plank, one arm at a time again. Perform this movement again, but alternate the arm that goes first every time.
If you’re hoping to incorporate more equipment free strength training exercises for your lower body, give jumping lunges a try. All you have to do is stand with both of your feet together and then lunge forward with your right foot. Next, jump and propel your arms forward but keep your elbows bent. While you’re in the air, move quickly to switch your legs so you’ll land in another lunge with your left foot forward. Do this again, switching legs every time. You’ll be surprised by how hard your muscles are worked and how quickly your heart rate increases.
When you add more of these equipment free strength training exercises, you’ll start to build your muscles in a way that will make you look long and lean because your muscles will be in proportion with your frame. Combined with a healthy diet and lifestyle, you’ll love the results.