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No-Gym Workout-15 moves to get in great shape

by Power User Mr Jake on March 26, 2011

Exercise and Fitness Pictures : The No-Gym Home Workout

 

Get Fit at Home

Photo of a couple exercising.

Think you need sweaty machines at the gym to get fit? Save your money. Your own body weight and gravity can do the job, says Pete McCall, MS, of the American Council on Exercise: "Standing core exercises like wood chops are particularly effective." So, chop, chop! This exercise leads off WebMD's No-Gym Workout - 15 challenging moves to help both men and women get in great shape.

Wood Chop

Photo of a man performing the wood chop exercise.

The whole upper body gets a muscle-ripping workout here, including the abs. Start with feet hip-width apart, hips and knees slightly bent. Attach a band overhead and grab it over the shoulder, trunk angled toward the band. Pull down to the opposite hip, rotating slightly. Slowly return. If you have a medical condition, be sure to check with your doctor before this or any new fitness program.

1)Standing Tubing Row

Photo of a man performing the tubing row exercise.

This deceptively simple move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taught. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.

Circuit Train to Burn Fat

Photo of woman exercising at home.

Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps," says McCall. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run around the room. Repeat or alternate with a different circuit of biceps curls, dips, and shoulder presses to target smaller muscles.

2)Pull-up

Photo of a man performing the pull-up exercise.

Pull-ups work arm and back muscles, giving you great bang for your buck. Turn palms away to work more back muscles; or have the palms face you to target the biceps. Grasp the chin-up bar and cross your legs to keep the lower body stable. Slowly pull your body up, bending your elbows, until your chin is level with the bar. Pause, then slowly return to your starting position. Repeat.

3)Wide Grip Push-up

Photo of a man performing the push-up exercise.

A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. McCall says it's important to engage your core, thigh, and gluteal muscles to get the most out of this or any push-up. As you lift he says: "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major."

4)Decline Push-up

Photo of a man performing the decline push-up exercise.

This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a sturdy chair or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.

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10 Comments

Power User Mr Jake · Become a Fan

you should do this exercise to have a great shape of your body.

25 months ago
Success Coach *Nico`S iFanBox* · Become a Fan

I got the 15 moves !

The funny part is that i ahve the same ball like in your pictures !

Thank you Mr Jake

5* CAD !

25 months ago
Power User Mr Jake · Become a Fan

thanks ladies for your comments...and Nicoleta my friend just do it everyday so that you can achieve the shape of the body that you want...thanks

25 months ago
Power User Mr Jake · Become a Fan

thanks!

24 months ago
Manan Saim · Become a Fan

nice post

17 months ago