Workout Without Weights Sample Routine

Beginner, Intermediate, And Advanced Workout Routine Outline

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A lot of people are searching for a workout without weights routine. Most of the people that have contacted me are interested in learning how they can start a simple workout routine that they can do at home without having to go to the gym on a regular basis.

Because of this I put together an outline of a sample beginner exercise routine that you can do without having to use weights or expensive equipment. However, I do want to say that, while these exercises don’t require any equipment, you may decide in the future to invest in certain pieces of equipment that will maximize your home workout routine. Items such as the perfect push up or the P90X chin-up bar will come in handy and really pay dividends in the long run.
Ground Rules

  • A good beginners workout without weights routine will:
  • Be simple and target all major muscle groups
  • Require minimal effort initially and increase to moderate in second week.
  • Be performed consistently and regularly
  • Be performed 3 times per week for 2 weeks (the first week acclimates you to the exercises)

There are 4 groups of exercises in this beginner routine that are divided into 2 parts focusing on opposite/complimentary muscle groups.  The first week allow 60 seconds rest between ‘groups’ and then decrease to 30 seconds rest between groups in the 2nd week.

The Routine
Group 1 A) Supine bridge (lying face up lifting your hips as high as you can x 8 reps – immediately go to:
1 B) The Plank and hold for 15 seconds – do this cycle 2 more times.

Group 2 A) Squat with hands behind head x 12 reps – immediately go to:
2 B) The Bird Dog arm and leg extension while on all fours x 5 reps
Do 2 more sets of these

Group 3 A) kneeling push up x 8 reps – Immediately go to:
3 B) Side Plank and hold rigid for 5 seconds
Do 2 more sets of these

Group 4 A) Theraband/Theratubing Pull from hands in front of chest to hands out to side x 15 reps – immediately go to:
4 B) Abdominal curl x 15 reps
Do 2 more sets.


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20 thoughts on “Workout Without Weights Sample Routine

  1. Undoubtedly this strength lifting stuff develops a lot of power and creates a different body look ( just like those guys in the video) so lifting those unstable, heavy loads like sandbags and tyres takes you in a different direction than the good old gym workouts.
    Looks hard and interesting to break up a normal weights session.

    • You know Raymond, that’s exactly right. Many people who actually workout regularly, whether with weights or without, do not stop to appreciate the fact that free weights, dumbbells, barbells, machines, and even kettlebells have been designed to fit our bodies. They are actually made to make the challenge of lifting weights easier, not to increase the degree of difficulty you need to overcome to perform the task.
      Workouts without weights is an excellent way to challenge your body is so many different ways. When lifting things like tires, or even the human body, your cerebellum, along with other aspects of your central nervous system has to adapt and make adjustments to allow for the right combinations of muscular contractions to maintain balance, posture, and then complete the task. You really don’t get that on a preacher bench or lat pull down machine.

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