No Gym No Problem.

                                                                              

  No gym member or don't have time for gym. No worries your gym is always with you and that is your body weight. You carry your weight all the time now use them for strength, muscle and power with this body weight exercise.


1.The classic push up.(shoulder, back, chest, forearms )

   Lie on the floor with your hands palms-down on the floor shoulder with apart.Keep your legs together and push yourself up with your forearms. Now lower your torso to the ground until your elbow  form a 90 degree angle and push yourself again with your forearms, repeat the process.
       (Note: If your legs and hips shake while doing then you have reaches your maximum.)


 2.Chin up.(biceps, lats, back, chest)

    Stand below a rod and jump to grab the rod with palms facing you. Pull yourself up until  your chin touches the rod. Pause for a second and slowly com back down but don't leave the rod. Repeat the process.
      (Note: Keep your back and legs straight while doing it for better result.)






 3.Squats.(quads, knee)

    Stand with feet hip distance apart with your toes, knees and hips in a straight line.Slowly lower your body, as though you are sitting in a chair.Go down until your knees are at a 90 degree angle.Pause for a second and get up slowly. Repeat the process.
     (Note: Always keep your back straight while doing it and never bend more than 90 degree.) 


  4.Plank (abdominal core, forearms, hip, back)

     Lie in a push up position but with your elbow underneath the chest. Tighten your abs with legs together and lie in this position for 30-60 second.
     (Note: Always keep your abs as tight as possible for better results.)


  5.Lunges (quads, gluts, calves, hamstring  )

     Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about 2 feet distance between your legs. Keep your front leg at a 90 degree angle.
    (Note: Do this exercise slowly to feel the stress in the thighs)