Archive for the tag - body weight

Can I Get Results Working Out At Home?

Dear Davey,

I can’t afford a gym membership so working out at home is my only option. Is it really worth it? Can I get results with a body weight exercise program?

From,
Dan

tumblr_md8smsfz661qgsxq9o1_500Hey Dan,

The short answer is that yes, you can get amazing results from working out at home with body weight exercises. For those who are unfamiliar, body weight exercises don’t involve equipment or weights; instead, you use your own body weight as resistance. A really simple example of this is a push-up.

There are a few things to note.

If you’re brand-spanking-new to exercise, you’ve probably got the most to gain from an at home workout. When you transition from little or no activity to a well-planned body weight exercise routine, you’ll certainly transform the way you look and feel.

It also depends on your goals. If you want the physique of a professional body builder or an Olympic athlete, you’ll need a gym membership – not to mention, lots of time, effort, trainers, energy and dedication. Getting larger and larger muscles requires progressing to heavier and heavier amounts of resistance. As you can imagine, with body weight exercises, you’ll reach the natural limit of your own body weight. There’s a distant but inevitable plateau which may exist before or after your goals.

Keep in mind, you can get pretty creative with your home workout. There are plenty of ways to switch things up and make them more challenging. With our aforementioned example of push-ups, you can do incline push-ups, decline push-ups, one-leg push ups, push-ups with a clap in between, climbing push-ups and so on. In other words, there’s a lot you can do – and a lot of results you can enjoy – before you hit that distant body weight training plateau. And if and when you do reach that plateau, you can always decide if a gym membership makes sense at that time.

Convenient, free and not requiring any equipment, body weight exercises and at home workouts certainly have their advantages. Having said all of that, the best strength training routine is one that you’ll actually follow. And if that’s an at home workout, embrace it!

Love,
Davey

P.S. If you want to try an amazing, heart-pounding body weight exercise workout that you can do at home, download Davey Wavey’s Bootcamp Workout.

4 Great Leg Exercises With No Weights or Equipment!

Muscular legs like these make me weak in the knees.

Not everyone has a gym membership – and certainly not everyone has the time to take advantage of it. And that’s okay! There are plenty of great exercises that you can do at home using your body weight as resistance.

Four of my favorite body weight leg exercises include burpees, no weight squats, lunges and one-legged squats. Here’s how you can do ’em:

Burpees

  1. Stand with your hips shoulder width apart with your hands at your sides.
  2. Squat down to the floor placing your hands on the ground in front of you.
  3. Shift your weight to arms and kick your legs back and out straight so you are in a plank position.
  4. Jump your feet back in to their original point.
  5. Jump up and landing standing up straight.
  6. Repeat.

How to perform a traditional burpee.

No weight squats:

  1. Stand shoulder-width apart.
  2. Hold your hands out in front of you, parallel to the floor.
  3. Keeping your back arched and not hunched over, slowly lower your butt like you’re sitting in a chair.
  4. Continue to lower until your thighs are parallel to the floor.
  5. Pause, and slowly push yourself back to the starting position. Repeat.

Lunges with no weights:

  1. Begin with feet about hip-distance apart and step forward with the left leg into a lunge. Make sure the knee doesn’t go over the toes (although it may go slightly over the ankle).
  2. Step the left foot back to meet the right foot.
  3. Lift the left knee up to hip level.
  4. Take the left leg back into a reverse lunge, again keeping the front knee behind the toes.
  5. Push off the left toes to come back to start.

One-legged squats:

  1. Begin by standing with your feet hip width apart and arms out in front of you. Raise your left leg out in front of you while maintaining a straight knee.
  2. Tighten your stomach and keep your hips level as you lower your right knee to a 90-degree angle (between the thigh and lower leg) making sure your knee stays behind your toes.
  3. Return to the standing position keeping the back straight and arms out front. Most of your weight should be directed through your right heel during this phase of the squat.

One-legged squat performed with kettle bell.