WEIGHTLESS WORKOUT AND WITHOUT TOOLS

FREE-BODY TRAINING IN SUPERSERIES

• ·         THE 6 BEST TIPS TO GET VISIBLE RESULTS
• ·         HOW TO TRAIN AT HOME WITHOUT TOOLS
• ·         WOMEN AND FITNESS: 6 TIPS FOR A HARMONIOUS BODY
• ·         TIPS AND TRICKS FOR A FUNCTIONAL BODY
• ·         WHAT ARE THE BEST FOODS TO LOSE WEIGHT?
• ·         PLANK DIET, 9 POUNDS LESS IN 2 WEEKS

Here is a great workout without weights and without tools, structured in superseries and modifiable according to the level of physical training .

If you do not have equipment for training, or you do not have the time to train in a gym, or unfortunately these days, you have to cut your expenses and therefore you do not have the money for a season ticket. gym, we want to provide a workout without the need for special equipment except those you normally have at home or outdoors.

Even if many resign themselves to remain still for the reasons listed above, this does not mean and must not make us remain still and stuck in a little tonic or even fat body, without any hope of being able to improve!

Taking advantage of a famous slogan, " We Can "!

We believe in all avenues for fitness, even those that do not include weights! No one has to give up because he cannot afford the use of a gym or a Home Gym.

Anyone can get a great workout without using weights with this workout card!

This weightless workout routine has also been designed for those moments when you are not able to train in a gym like on a trip. It can also be mixed with weight training to get a better body.

We must get to work to get results!

Intermediate athletes: This particular weight-free training plan was designed for intermediate athletes.

Beginner Athletes: This workout can easily be changed for beginners by changing from the recommended supersets to performing them individually.

Advanced Athletes: Advanced athletes can combine all training in one day with a giant superset.

Objective: Adapt and reach the goal! (famous quote that works)

This workout sheet without weights at home assumes that you do not have access to any type of standard weight lifting equipment.

For more variety, feel free to add some of the variations below, if you happen to have some of these tools:

Elastic bands

Swiss Ball

Kettleball or another heavy object to use instead of weights.

The equipment required for this training is limited to a training bench, but obviously it can be replaced with a bed, a chair or a stool.

Just find a way to work hard!

The only real problem with a weight training plan is that if your goal is to gain a lot of muscle mass, you will need to lift heavier weights gradually.

However, if your goal is to have a beautiful toned body , gain strength , improve muscle definition , work on cardio , or burn fat , this is one of the best weightless workout routines available!

Now let's start to see great results without lifting weights!

Example of training in superseries that follows; begin the first Push Up exercise with 10 repetitions, immediately go to the second inclined Push Up exercise, rest 1 minute and start again 2 more times to complete the 3 sets as described. After the 3 series, rest 1 minute and then move on to the second pair of exercises.

EXERCISE	SERIES	REPS	REST (min)
- Push-Up	3	10	Nobody
-Push-Up Inclined	3	10	1 o'clock
-Push-Up Declined	3	10	Nobody
- Diamond Push-Up	3	10	1 o'clock
-Clap Push-Up	3	10	Nobody
-Judo Push-Up	3	10	1 o'clock

Note:

If you don't have a training bench to get the push-up slope and the push-ups declined, you can replace it with a chair, bed, stool, or any other stable object.

EXERCISE	SERIES	REPS	REST (min)
- Hip Raise	3	10	Nobody
-Single-Leg Hip Raise	3	10	1 o'clock
- Split Squat Jump	3	10	Nobody
-Freehand Jump Squat	3	10	1 o'clock
-Reverse Lunge and Twist	3	10	Nobody
- Iso-Explosive Bodyweight Jump Squat	3	10	1 o'clock

Note:

Even if you do not need a mat to complete these exercises, like any type of jump exercise, you should do it on a carpeted or padded surface to reduce joint wear.

EXERCISE	SERIES / DISTANCE	REPS / TEMPO	REST (min)
Bench Dip	3	10	Nobody
Floor Shoulder Press	3	10	1 o'clock
Plank	3	0:01:00	Nobody
Side Plank	3	0:01:00	1 o'clock
Tuck Crunch	3	10	Nobody
Oblique Crunch	3	10	1 o'clock

Note:

Concentrate on the abs by contracting them during the exercises. If you have a chin-up bar, as well as a ledge, a tree branch, or anything that can safely support your weight, finish this chin-up workout.

Happy ABC Training!