How to Work Out Without Weights

How many times have you begun a workout program, gotten some decent results in the beginning and then grew bored and discouraged when the regimen stopped affecting your body in a positive way? You have to change up your workout every once in awhile for two reasons: 1. To keep your body from adapting to the program. 2. To keep your mind active and interested. Hiring a personal trainer is something I almost always advocate for people looking to shake things up. However, some people cannot afforfd the cost. what should they do? I'm going to give you some exercises you can do in the empty classroom of your gym. These activities will not only get you away from the cardio machines and free weights you've grown so tired of, they will invigorate you and make you look forward to going to the gym!

Instructions

Difficulty: Moderate

Things You’ll Need:

• The empty classroom of your gym.
• Stackable steps normally used for Step classes

1. Gimme Some Space- For these activities, you will need to utilize the empty classroom of your gym. Make sure you schedule your workout when there are no classes being held.
2. Warm It Up- Jog slowly around the classroom a few times to get your heart pumping. Then stretch your entire body out for a few minutes.
3. The Set Up- Taking the steps used for step classes, set up a station. It should be visually as high as you believe you can comfortably jump a number of times. Keep your expectations low as you will be tired later on in the workout.
4. Squat Thrusts- The squat thrust is, for many, an unpleasant memory from grade school gym classes. However, there are few exercises that will work your body the way the squat thrust does. First, squat down by bending your knees all the way. Secondly, place your palms on the floor in front of you. Thirdly, while leaning forward with all your weight on your hands, thrust your legs backward in a fluid motion until you are in a pushup position. Then, bring your legs forward in a fluid motion back into the squat and stand straight up. Repeat 5-10 times to begin with.
5. Jumpers- Take your stack of steps and set it up flush against a wall or a large mirror. Stand about a foot away and face the steps. In one fluid motion, squat down and jump upwards, landing with both feet firmly in the center of the stack. Stay there for a moment, then jump back down, landing with both feet at the same time. Repeat 5-10 times.
6. Sprints- Start at one end of the classroom and sprint all the way to the far end, touch the wall/mirror, then sprint back. Repeat three times to start. Only count running there and back as one time.
7. Take a break- Rest and sip water for 1-2 minutes. Control your breathing by breathing in through the nose and out of the mouth.
8. Repeat Cycle- Repeat all three exercises three times. Done correctly, counting warming up, rest breaks and post workout stretching, the whole program should take no more than a half hour. It is a much more productive use of your body rather than doing the PreCor at the same level for a half hour day after day.