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No weights? No problem. Here's how to build your body anywhere

Even if you're a longtime lifter, this body-weight workout will challenge you like never before. Skeptical? Put it to the test. Keep in mind that this is the most basic version. So if you find an exercise to be too easy, apply one of the Five Laws of Body-Weight Training, on these pages. Perform the first two exercises as an alternating set. That is, do exercise 1, rest 60 seconds, then do exercise 2 and rest another 60 seconds. That's one alternating set. Do a total of three sets of each exercise. Next, do exercises 3 and 4 as an alternating set, following the same procedure. For the last exercise, do two sets and rest 60 seconds after each set.

Bulgarian Split Squat

Stand with your right foot on a chair behind you, and your arms hanging at your sides. Keeping your torso upright, lower your body until your left thigh is at least parallel to the floor. Pause, then push yourself back up. Do 12 to 15 repetitions with each leg.

Inverted Shoulder Press

Get into pushup position, but place your feet on a sturdy object that's about 2 feet high and push your hips up so your torso is nearly perpendicular to the floor. Bend your elbows to lower your head toward the floor. Pause, then press yourself back up. Do eight to 10 repetitions.

Single-Leg Deadlift

Stand on your left foot with your right foot raised behind you, arms down in front of you. Allow your torso to lean slightly forward as you lower your body straight down until your hands touch the floor. Pause, then push back up to the starting position. Do five or six repetitions on each leg.

T Pushup

Lower your body as you would in a normal pushup, but as you push yourself up, lift one hand toward the ceiling and rotate your torso and hips in the same direction until you’re facing sideways. Return to the starting position and repeat with your other arm. Do 10 to 15 reps to each side.

Plank

Get in a modified pushup position with your forearms on the floor. Keep your abs tight and your body straight for 60 seconds.

 

Do three or four sets of eight to 12 repetitions of each exercise. Rest a minute between sets and at least a day between workouts.

Lunging Curl to Press
Stand holding a pair of dumbbells at your sides, palms toward you. As you begin to curl the weights up to your shoulders, take a large step forward with your right foot; your hands should reach shoulder height by the time your foot is planted. As soon as the weights reach your shoulders, press them overhead while you lower your body until your right thigh is parallel to the floor. Fully extend your arms by the time your thigh is level. Return to the starting position, and repeat with your left leg. That's one repetition.

 

 
2. Corkscrew
Begin in a squat position--thighs parallel to the floor--holding a dumbbell with both hands at arm's length to the left of your left ankle. As you push yourself up to a standing position, keeping your arms extended, rotate your torso to bring the dumbbell above your opposite ear. Then lower the weight and your body back to the starting position. That's one repetition. Repeat on the other side.



 
3. Push And Row
Get in a pushup position, with your hands resting on the handles of dumbbells that are placed shoulder-width apart. Do a pushup, then pull the right-hand dumbbell up to your rib cage, keeping your body straight. Slowly lower the weight to the floor, then lift the left dumbbell and set it down. That's one repetition.

15-Minute Workout - Lean Routine

Build more muscle with these challenging moves

Burn Fat
This routine from Michael Y. Seril, NSCA-C.P.T., works muscles that aren't often recruited, so your body will use more energy than usual. Do 15 repetitions of each exercise as a circuit. Rest for 30 seconds, then repeat, and take at least a day off between workouts.


 
1. Squat Press
Stand holding the ends (they're called the bells) of a light dumbbell in front of your chest, your feet shoulder-width apart. As you lower your body until your thighs are parallel to the floor, press the weight overhead. Pause, then push yourself back up to a standing position as you lower the weight back to your chest.


 
2. Modified Pushup
Get into the standard pushup position. Keeping your abs tight and your body in line, lift one foot a few inches off the floor. Hold that foot in the air as you perform 10 pushups. Then lower the foot to the floor and lift your other foot to do another 10 repetitions.


 
3. Lunge with Lateral Raise
Stand holding a pair of light dumbbells at your sides, palms facing in. Take a large step forward with your right leg, until your left knee is close to the floor. (Don't allow your left knee to go beyond your toes.) Now raise the dumbbells up and out to the sides until your arms are parallel to the floor. Pause, then lower the dumbbells under control as you push yourself back up to the starting position. Finish a set of 10, then switch legs and repeat.


 
4. Single-Leg Bent-Over Row
Stand holding a pair of light dumbbells in front of you with an underhand grip (palms facing forward). Raise one leg slightly off the floor and bend the other slightly. Bend forward at the hips until your torso is almost parallel to the floor. Let your arms hang down so the weights are near your ankles. Pull the weights up to the sides of your chest, squeezing your shoulder blades together at the top of the move. Pause, then return to the starting position. Stand on the opposite leg for the second set.