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Kwai-Chang Caine: This may help you out a lot...
This weeks workout is a "non-weight" workout. Actually it is a series of exercises for the various body parts that you can combine into your own routine, depending on your needs and abilities. These routines have been around since the dawn of time in various forms and fashions, however this weeks WOTW was inspired by an article, by a guy named Sebastian V., in Prison Life magazine (January, 1995, "Iron Pile"),who at that time was incarcerated in Green Haven Correctional Facility . He devised a workout routine for those times he had no access to weights. Some of the exercise descriptions are his, since he did such a good job at them. As usual, I like to give credit where credit is due. So Sebastian, if you're out there reading this and are mad, the check is in the mail. I promise.
I will present exercises, rather than a routine. So have at it.
Legs: Full squat / Half Squat holding weighty object (box?)
over head.
Sissy squats (hips out, on balls of feet, leaning against wall)
Forward / side lunges (holding books)
Leaning (against wall) and single leg toe raises
Abs: Alternated knee raise
Trunk twists
Side bends
Bent knee raise (lying on back)
Crunches / twisted crunches
V-raise (lying on back, lifting torso and legs at same time
touching fingers to toes)
Upper body: All directions neck flex (using hands for resistance)
Push ups: two hands, one hand, "diamond" (hands together),
incline, decline (off bed or dresser), fingertips, handstand
(balancing off wall)
Bent row (lifting chair, flower pot, whatever)
Upright row (lifting chair)
Shoulder press: one armed, two armed using book, box,
chair, flower pot
Lateral raises: front, side, rear, using books, bricks, etc.
Arms: Hand-to-hand bicep curl (use a towel like pulling a bow
string)
Standing curl: (using chair, books, etc.)
Triceps dip (off chair, dresser, bed frame, possibly weighted
with books)
Triceps extension / kickbacks (with books or chair)
As you can see, it is easy to devise all sorts of exercises and routines. Of course, with bodyweight and less as resistance you have to use high reps and short rest times as intensity. You can even devise a circuit type routine doing 30-60 or more reps per set and no rest between exercises. It is doubtful you will see much, if any increases in size or strength on this type of routine ( at least if you are already beyond "average" strength which most readers of this page are), but you might be able to hold on to what you have for short periods of time and slow the loss of them over long periods of time. So next time you are stuck at your sisters house in Nowhere, Arkansas for a family reunion, bring along those adjustable dumbells or grab a few heavy objects around the house and workout anyway.
This weeks workout is a "non-weight" workout. Actually it is a series of exercises for the various body parts that you can combine into your own routine, depending on your needs and abilities. These routines have been around since the dawn of time in various forms and fashions, however this weeks WOTW was inspired by an article, by a guy named Sebastian V., in Prison Life magazine (January, 1995, "Iron Pile"),who at that time was incarcerated in Green Haven Correctional Facility . He devised a workout routine for those times he had no access to weights. Some of the exercise descriptions are his, since he did such a good job at them. As usual, I like to give credit where credit is due. So Sebastian, if you're out there reading this and are mad, the check is in the mail. I promise.
I will present exercises, rather than a routine. So have at it.
Legs: Full squat / Half Squat holding weighty object (box?)
over head.
Sissy squats (hips out, on balls of feet, leaning against wall)
Forward / side lunges (holding books)
Leaning (against wall) and single leg toe raises
Abs: Alternated knee raise
Trunk twists
Side bends
Bent knee raise (lying on back)
Crunches / twisted crunches
V-raise (lying on back, lifting torso and legs at same time
touching fingers to toes)
Upper body: All directions neck flex (using hands for resistance)
Push ups: two hands, one hand, "diamond" (hands together),
incline, decline (off bed or dresser), fingertips, handstand
(balancing off wall)
Bent row (lifting chair, flower pot, whatever)
Upright row (lifting chair)
Shoulder press: one armed, two armed using book, box,
chair, flower pot
Lateral raises: front, side, rear, using books, bricks, etc.
Arms: Hand-to-hand bicep curl (use a towel like pulling a bow
string)
Standing curl: (using chair, books, etc.)
Triceps dip (off chair, dresser, bed frame, possibly weighted
with books)
Triceps extension / kickbacks (with books or chair)
As you can see, it is easy to devise all sorts of exercises and routines. Of course, with bodyweight and less as resistance you have to use high reps and short rest times as intensity. You can even devise a circuit type routine doing 30-60 or more reps per set and no rest between exercises. It is doubtful you will see much, if any increases in size or strength on this type of routine ( at least if you are already beyond "average" strength which most readers of this page are), but you might be able to hold on to what you have for short periods of time and slow the loss of them over long periods of time. So next time you are stuck at your sisters house in Nowhere, Arkansas for a family reunion, bring along those adjustable dumbells or grab a few heavy objects around the house and workout anyway.
