Categorized | Workouts & Routines

Compound Exercises Without Weights – Let Me Show You How to Succeed Without a Gym

COMPOUND EXERCISES WITHOUT WEIGHTS – IT CAN WORK FOR YOU

Do you want to use a proven method that’s guaranteed to add quality muscle mass to your frame while bulking you up safely, without the strength imbalances that can sabotage carelessly-constructed strength training programs?

Of course you do. You want to use compound exercises.

If you eat enough food to gain weight while using compound movements, you will build muscle and create a spectacular, powerful body that’s operating at peak efficiency.

COMPOUND EXERCISES WITHOUT WEIGHTS – NO GYM REQUIRED

No well-equipped gym? No problem.

Every good strength training program uses three main types of exercises: push, pull, and squat. You can easily get the benefits of these proven exercise variations without any equipment.

Push exercises are those in which you push away from your body. Movements like push-ups (press-ups), overhead presses, and dips are all pushing movements.

Pulling exercises are those which force you to pull towards your body. Pull-ups, rowing moves, and their variations are all pulling movements.

Squats comprise many movements which all have as their unifying concept the act of straightening a bent leg against resistance. The normal 2-legged squat is the most obvious example, but lunges and step-ups also fit into the squat category.

So, if you pick two exercises from each group — squat, pull, and push, you can get a full-body compound workout that strengthens your body as a unit.

COMPOUND EXERCISES WITHOUT WEIGHTS — SAMPLE FULL-BODY WORKOUT

You always want to start with squats, since they require the most energy. Then alternate a push movement and a pull movement. After completing each category of movement, repeat the squat, push, pull group again, using a different, easier set of exercises.

1 Lunges

2 Chin-ups

3 Divebomber Push-Ups

4 Squats

5 Jumping Pull-Ups

6 Regular Push-Ups

There you have it! A full-body compound workout without any weights required. Some of you are probably shouting “Wait! What about arms?” That’s the beauty of compound movements: you can work your “small” body parts while also hitting the more massive parts like chest and back. Unless you work your body as a single unit, you will never develop the sort of size that’s possible with a full-body compound workout.

Of course, if you add a set of dumbbells, you can add many more movements to your full-body workout. You’ll find it easier to perform overhead presses and rows, but it isn’t necessary for beginners or anyone who wants to keep in shape to use weights. Bodyweight exercises are great, especially compared to doing nothing!

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