In this video we discuss how to workout at home without gym equipment or weights. We go through several exercises that you can do at home using just your body as a weight or a jug of water as a weight.
Transcript/notes
You really don’t need any gym equipment to get a great workout at home, and in this video I am going to go through a full body workout that both men and women can do, that includes strength training, balance and coordination, and by going from exercise to exercise you can also get in some good cardio as well. The only thing you will need is a chair, and I will show you some alternative exercises using a gallon jug of water.
We are going to start off with a body squat to work your legs and glutes, squatting down to a position that is comfortable for your range of motion. You can also perform this by holding a gallon jug of water and adding in an arm curl at the top of the movement.
If this becomes to easy for you, you can do this exercise on one leg, by placing your back leg on a chair and performing the movement.
The next exercise is a push up, to work your chest, shoulders and the triceps in the back of your upper arms. You can perform this with your knees on the ground when first starting out, then up to a regular push up as your strength increases. You can also increase the difficulty by doing this with your feet elevated on a chair, one foot on a chair and one foot off of a chair to get a little more core engagement, and even in an explosive manner by exploding up and going side to side.
Next up is a lying chair pull up, where you lay down under a sturdy chair and pull yourself up off of the floor to work your back and biceps in the front of your upper arms. To increase the difficulty, you can do this exercise with one leg elevated.
The next exercise is a bridge leg lift where you get yourself into a bridge position on the floor, and lift one leg up in the air as this exercise will work your core, glutes and hamstrings in the back of your upper legs. From the stationary bridge position, you can also do a pullover using the water jug to work your back and chest.
The next exercise is a towel fly, where you are on a smooth surface, and slide your hands together scrunching the towel up. Keep your feet wide apart as this will help you stabilize yourself, and this will work your shoulders, triceps, chest and really work your core muscles.
The next exercise is a heel raise where you raise up onto your toes and hold the position for a moment and then back down. This exercise will work the calves in the back of your lower legs, and you can also add in a water jug raise at the top of the movement to get some shoulder work and this can also help improve your balance and coordination.
The next exercise is a chair dip where you hold on to a chair and hang your butt off of the chair and dip your body down toward the floor to a position that is comfortable for you, and this exercise will really work your arms and your torso as well. You can also perform this exercise on one leg to increase the difficultly.
In this little 7 exercise routine we were able to work our arms, chest, back, core, glutes and legs without any gym equipment and with the aid of a water jug as a weight. Folks, exercising and strength training does not have to be done at a gym with lots of weights or equipment.
