If lifting weights or going to the gym isn’t your thing, you can still build a strong physique. The following weightless routine pumps your muscles well and no equipment is necessary. Complete 10 repetitions of each maneuver or if you feel strong do more than 15 to 20. Do the training daily if you do not do any weight training at home or in the gym.
Step forward with your right leg. Keeping your back straight and your head upright, proceed to squat down until your right thigh is parallel to the ground. Pause, then go up to the starting point. Perform sets with each leg.
Place your hands on a low object, such as a chair, behind you, with your legs forward at the knees. Proceed to lower until the upper arms are parallel to the floor.
Pause, then push up to the starting position. This workout can be repeated for more than 10 repetitions.
Lie on your back with your hands behind your head, your knees bent, and your feet flat.
Proceed to lift your head, shoulders, and turn to the left. Pause, then lower and on the next rep turn to the right.
Place the ball of your left foot on a step, with your right foot in the air. proceed to stand up on your toes. Pause, then go down. Perform alternate sets on each foot.
Stand with your hands behind your head and feet apart. Keeping your back straight, proceed to lower at the waist using your upper body almost parallel to the floor. Pause, then rise to the starting position.
Sitting, lean slightly and hold your left wrist with your right hand. With the left elbow on the left knee for support, proceed to bend the arm upward, providing resistance with the right hand. Pause, then return to the starting position. Perform alternate sets with each arm.
Sit at the end of a bench or flat surface, with your legs extended together, slightly bent, and grasping the edges for support.
Proceed to bend your knees and pull them toward your chest. Pause, then return to the starting position.
Shoulders and chests
Begin in a push-up position with your palms up by your shoulders. Keeping your upper and lower body aligned, proceed with your arms extended. Pause, then lower yourself to the starting position. The same rep for the chests, only the palms should be forward by the shoulders.