No Weights.. No Problemo

[liquidstayce]

Got this question on another bodybuilding board that I frequent and I posted this response:

"I only have a 25lb dumbell.. can I do a workout for the full body without weights?"

My response:
Of course and it is a great way to build functional strength!! You can use your body as weight and do so much with very simple equipment as well as none at all.

-sit-ups for abdominal muscles
-push-ups for the arms, chest, and shoulders (standard, close, and wide grips)
-dips for the back of the arms
-squats for the muscles in the rear and front of the thighs (standing, one leg, sumo/wide stance styles, hands over head squat, ball squat if you are a beginner)
-duck walks (squat down until your at or below parellel and walk as long as you can take it.. ow)
-calf raises for the lower portion of the leg.
-lunges (careful if you have knee issues - hold on to a chair and do stationary first) When done correctly they work evey single muscle in your leg
-step -ups if you have stairs around
-uphill sprints (don't want to do this if you can't run a good flat ground sprint already or have any sort of old joint injuries)
You should consider investing in a medicine ball and a swiss ball if you can spare a few bucks. Excellent and simple equipment that I can't live without. I also keep a few resistance bands around. Also, don't underevaluate a towel.. lots you can do with them as well.

Here are some other great detailed ideas:

http://exercise.about.com/cs/exercisewo ... twkout.htm

http://www.stumptuous.com/noweights.html

http://www.bodybuilding.com/fun/fit2play.htm


http://www.ivillage.co.uk/dietandfitness/getfit/strengtone/articles/0,,255_160260,00.html


Have fun!!