Gym membership can be expensive and it is also too easy to find a reason not to go on a regular basis, so what are the best strength training exercises without equipment?
Are there exercises that can build strength, tone up and loose weight without spending money on expensive equipment, and can they be done in the privacy of your own home?
Welcome To The Free Home Gym
The short answer to this question is YES, absolutely, and it’s never been so easy to find easy weight loss workouts to do at home. Here we are going to look at a 30 day progressive workout regime that can be do in a small space at no cost. There are plenty of workout apps that can be download onto Android or Apple and I’m going to share my favorites with you and take you through the exercises as I progress through them.
When you have started your exercise regime you may find as you progress you become interested in taking things further such as buying weights or exercise bike for example. This is a good idea if that’s the way you want to move forward and I will show you some ideas about bikes and also a hack that can help you out, but it’s certainly not necessary.
What You Need
To start your new exercise regime you need a small space big enough to allow you to lie length-ways on a towel or mat, chair, a small box, and tablet device if you have one.
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep.
This exercise provides a full-body workout and works all your large muscle groups
Stand on the floor with your arms extended straight forward at shoulder height. Raise your arms above your head. Return to the start position and repeat.
Stand with your feet shoulder width apart.
Raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and squeeze your shoulder blades. repeat.
Start with your feet shoulder width apart. Bend your body and walk your hands in from of you as far as you can, then walk them back. Repeat
Side-Lying Floor stretch Right
Lie on your left side with your left knee slightly bent in front of you and your right leg stretched behind the left leg.
Straighten your right arm over your head and gently pull on your wrist to stretch the right side of your body.
Hold this position for a few seconds.
Side-Lying Floor stretch Left
Lie on your right side with your right knee slightly bent in front of you and your left leg stretched behind the right leg.
Straighten your left arm over your head and gently pull on your left wrist to stretch the left side of your body.
Hold this position for a few seconds.
Start in the regular push up position but with your hands elevated on a chair or bench.
Then push your body up and down using your arm strength.
Remember to keep your body straight.
Start in the regular push-up position, then let your knees touch the floor and raise your feet up off the floor.
Next push your body up and down.
Lay down on he ground with your arms supporting your body. Keep your body straight while raising and lowering your body with your arms.
The exercise works the chest, shoulders, triceps, back and legs.
Wide Arm Push-Ups
Start in a regular push-up position but with your hands spread wider than your shoulders.
Then push your body up and down.Remember y=to keep your body straight.
Push-Up and Rotation
Start in the push up position. Then go down for a push-up and as you come up, rotate your upper body and extend your right arm upwards.
Repeat the exercise with the other arm. It’s a great exercise for the chest, shoulders, arms and core.
Start in the regular push-up position, but with one hand in front of the other.
Then o a push-up and switch the other hand in front.
Remember to keep the body straight.
Start with your hands and feet touching the floor, body bent and butt up in an upside down V shape.
The bend your elbows to bring your body towards the floor.
When your body is close to the floor, raise your upper body up as far as possible. Then return to the original position and repeat.
Start on all fours with your knees under your butt and your hands under your shoulders.
Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength. remember to keep your body straight.
Lie on your back with your hands behind your ears.
Then lift your upper body off the floor and slowly up to the sitting position. Don’t tug your neck when you get up.
Slowly go back to the start position and repeat the exercise.
If your spine hurts, please change to another workout
Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold or a few seconds and slowly return.
It primarily works the recus abdominis and the obliques.
site on the floor with knees bent, feet lifted a little bit and back tilted backwards.
Then hold your hands together and twist from side to side.
Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long a s you can.
This exercise strengthens the abdomen, back and shoulders.
Lie on your back with knees bent and feet flat on the floor. Put your arms flat at your sides.
The left your butt up and down.
Side Bridges Left
Lie on your right side. Put your elbow directly under your shoulders and out your left hand on your waist. Place your left leg on your right leg. Raise your hips upward, hold for 2-4 seconds, then go back to the start position. Repeat.
Side Bridges Right
Lie on your left side. Put your left elbow directly under your shoulders and out your right hand on your waist. Place your tight leg on your left leg.
Raise your hips upwards, hold for 2-4 seconds, then go back to the start position.
Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow towards your left knee, then close your left elbow toward your right knee .
Spin Lumbar Twist Stretch Left
Lie on your back with your legs extended.
Lift your left leg up and use your right hand to pull your left knee to the right, but keep your other are extended to the side on the floor. Hold the position for a few seconds.
Spin Lumbar Twist Stretch Right
Lie on your back with your legs extended.
Lift your right leg up and use your left hand to pull your right knee to the left , but keep your other arm extended to the side on the floor. Hold this position for a few seconds.
Lie down on your back, and put your hands beneath your hips for support.
Then life your legs up until they form a right angle with the floor. Slowly bring your legs back down and repeat the exercise.
Lie on your back with arms and legs extended and your legs squeezed together. Raise your upper body and legs, use your arms to touch your toes, then go back to the start position and repeat
Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm towards your chest. Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.
Stand upright with your feet shoulder width apart. Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of a letter “X”, switch arms and repeat.
Lean forward, bend your knees and your elbows.
Extend your arms behind you and squeeze your triceps. Please make your arms parallel to the ground when extending them. Return to start position and repeat.
Lie down on your stomach with your toes touching the floor and your chin on your hands. Raise your chest up as high as possible off the floor. Hold this position for a few seconds and then go back to start position. Repeat
Supine Push Ups
Lie on your back with feet flat on floor and your arms bent on two sides.
Push your chest up as far as it can, then slowly go back to start position. Repeat
For the start position, sit on the chair.Then move your hip off off the chair with your hands holding the edge of the chair.
Slowly bend and stretch your arms to make your body go up and down. This is great exercise for the triceps.
Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.
Start in a push up position. Bend your right knee towards your chest and keep your left led straight, then quickly switch from one leg to the other.
This exercise is good for strengthening multiple muscle groups.
Cat Cow Pose
Start on all fours with your knees under your butt and your hands directly under your shoulders.
Then take a breath and make your belly fall down, shoulders roll back and head come up towards the ceiling.
As you exhale, curve your back upwards and let your head come down. Repeat
Do it slowly with each step of the exercise.
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together.
take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold the position.
Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during exercise.
Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
then push your chest up off the ground as far as possible. Hold this position for 30 seconds.
Find a doorway, take a lunge position in the doorway with your arms on the door frame and your elbows a little lower than your shoulders, then slowly bring your chest forward.
Hold this position for 30-40 seconds. Then slowly come out of it, bring your arms down and do a couple of shoulder rolls.
Don’t pull your head forward, and keep your neck relaxed.
Working through these exercises on a daily basis will set you up to succeed as you build strength, positive mind set and positively leading the way for improved mental and physical health. A couple apps to look out for are
Home Workout – No Equipment
30 Day Home Workout – Fit challenge home workouts
You will find the apps allow you to work and rest in the best way and also make sure you do the correct exercises at the correct time
Section Two – Bonus Routines
From the Squat position kick both feet back , then return to squat position. Now stand and moving into a jump.
Return to squat and repeat
The burpee works your arms, back, chest, core, glutes, legs and also spike your heart rate as much as sprinting.
1A) Bench Toe Taps: 20 reps, go straight to next move
1B) Bench Dips: 10 reps, go straight to next move
1C) Lateral Step-Overs: 20 reps, go straight to next move
1D) Bulgarian Split Squats: 20 reps, rest 60 seconds, then go back to the Bench Toe Taps. Do 3 circuits
2) Jumping Lunge 30-20-10 reps, rest as little as possible…
If this was helpful or interesting please share with others who may benefit from this post. If you have any questions or comments please feel free to drop me a line.
Thanks for visiting. See you next time.
To review Ant-Ageing Techniques please read my Definitive Guide using the friendly orange button below.