STRENGTH - NO EQUIPMENT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
Marfig1991 on October 16, 2013
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Chest, Thighs, Triceps
Description

1. Push-Ups - 3 sets of 8

2. Tricep Dips. Sit on the edge of a chair and place your hands just outside your hips, fingers pointing forward. Now, edge your behind off the chair and bend your legs at a 45-degree angle, so both arms and legs support you (extend legs fully for a more intense move). Bend your elbows so that your bottom dips down until your elbows are at 90 degrees, and then push your butt back up to chair height. Make sure your elbows stay close to your body—don’t let them bow out. Do three sets of 10.

3. Squats. Stand with your feet hip distance apart and bend your knees, sticking out your rear end as if you’re about to sit down in a chair. Make sure your weight shifts backwards as you squat, ensuring that your knees don’t go past the front edges of your toes, until your knees are at a 90-degree angle (thighs parallel to the floor). Then press into your heels to push yourself back to a standing position. Do three sets of 10

4. Lunges. Think about taking a big step forward. Bend your front knee to a 90-degree angle, making sure that your knee tracks in line with your second-biggest toe and doesn’t go past the front edges of your toes. Your back knee should also bend until it hovers a few inches above the ground. Make sure your back and head stay straight up and down—do not lean forward from the hip. Do three sets of 16 (eight for each leg)
 
5. Crunches and Core. Crunches are the anytime, anywhere staple. Lie down on the floor with bent knees, hands behind head, belly button pulled in toward your spine and lower back against the floor. Slowly contract your abs, exhaling as you bring your shoulder blades just two inches off the floor (lower back stays on the ground). Hold at the top of the movement for a beat, then inhale as you relax down, but don’t relax all the way—pull up into the next move before your head hits the ground. Do three sets of 12

6. Standing Leg Lifts. Holding onto the wall or a chair, tighten your abs and keep your back perpendicular to the floor as you straighten and lift one leg out to the side, making sure it stays directly in line with your body, or slightly behind you (bringing the leg in front of your body can engage the wrong muscles). Keep a soft bend in the supporting leg. Keep your leg straight as you lift it, with your toes either pointed or flexed. Don’t go beyond a comfortable range of motion—when you feel tightness in your hip area, you’ve reached your limit. Do three sets of eight lifts for each leg

 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-125
-125
-125
Chest
Pushups-85
-85
-85
Thighs
Step with Rear Leg Lift-160
-160
-160
Squats: Body Weight-100
-100
-100
Forward Lunges-160
-160
-160
Triceps
Hammer Strength Seated Dip Press-100
-100
-100

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