The gym isn’t for everyone. Luckily, here at Kettlebell Rebels the world is your gym because we don’t follow structured fitness rules.
Most of us suck at the gym for one of the following reasons:
- We hate the gym environment.
- We just don’t want to spend the money on a membership.
- We prefer to workout at home.
- We want to workout while travelling.
Guess what? You don’t need a gym!
I guarantee you that you can get a strong burn and get into amazing shape without stepping foot inside of a gym. You’ll have plenty of ideas for your next workout in the backyard, living room, or park after reading this article.
I love to train on my own terms. We recently looked at how you can treat the world like your gym by having fun in the park. This article is once again all about body weight exercises that you can pretty much do from anywhere. This is for anyone that wants to train on their own terms.
What did the experts have to say about the best way to feel that burn without a gym?
James Clear of James Clear:
I love kettlebells, but my favorite body weight exercise is sprints. Usually between 200 meters and 400 meters.
[Check out: The Beginner’s Guide to Intermittent Fasting.]
Jon-Erik of JK Conditioning:
My favourite exercise to tax the entire body, including the cardiorespiratory system, would have to be the burpee. My favourite at home workout is 100 burpees in the shortest time possible.
[Check out: 10 Ways You’re Sabotaging Your Workouts.]
Tony of Tony Gentilcore:
Push-Up – hands down.
It’s an excellent assessment tool, as it will give me information with regards to “core delay,” which a less fancy way of saying how much control they have in the lumbo-pelvic-hip area.
Many guys (and to some extent female trainees as well) will poo-poo on push-ups deeming them too wimpy, and honestly: it’s a rare event when I see someone doing them correctly, let alone for ten clean repetitions. There are a million and one ways to make them more challenging, so even if they are “easy,” it’s a very versatile exercise that can be done anywhere with no equipment. Win-win.
Also, unlike their much more popular counterpart – the bench press – which is an open chain movement and thus the shoulder blades are glued to the bench and can’t move, because push-ups are a closed chain movement (distal portion of the body – the hands – do not move) they’re a much more “shoulder friendly” push variation (again, assuming they’re done correctly and without making my eyes bleed). As such, this allows for the scapulae to move which is another win in my book.
[Check out: Program Design Tips for Upcoming Trainers.]
Gotta go with body-weight squats and pull-ups!
[Check out: Ladder Lunacy: A Bodyweight Workout.]
JC Deen of JCD Fitness, the first fitness blog that I ever followed:
A ton of chinups supersetted with band resisted pushups
[Check out: Clean Eating is a Scam and Why You Should Abandon It.]
As you can see, you can squeeze in a solid pump without a gym. No excuses! Your living room is fine. You can take a break from video games and Breaking Bad to work on that sexy physique (or soon-to-be).
What are some common ways to get in shape without the gym?
I’ve mentioned here before that the world is your gym.
I believe this and live this. Don’t be shocked if you see me doing pullups (100 or maybe 1) off a tree branch.
You don’t have to be in a formal “gym” to workout. Nobody’s stopping you from busting out 50 pushups at the office or 100 bodyweight squats on break.
There are all sorts of home-based training programs out there as well. Everyone has heard of the mass-marketed ones like P90X and Insanity.
Do they work?
The truth is that any workout that kills your excuses and gets you moving is a great one. Any movement beats laying on the couch and feeling sorry for yourself.
If you’re looking to get in shape or try something new, then you can download, watch or buy any program. It doesn’t matter which one you choose. All that matters is that you DO IT.
What are my go-to bodyweight exercises?
The exercises that I love to perform are:
- Jump squats.
- Pushups and the many variations.
- Pullups (wide grip).
My new routine for the park: the 200 workout.
This one revolves around four main workouts: pullups, pushups, squats, and dips. 50 of each or until I faint in the sun!
If you’re looking for something more advanced, this video should help you out…
Which one are you going to try?
For some more ideas you should check out the following blogs…
Top 20 Bodyweight Exercises for Building Muscle @ Renegade Rules.
50 Bodyweight Exercises You Can Do Anywhere @ Greatist.
Kettlebell Rebels is about treating the world like your gym. A bell is just one of the tools that we use.
What are you waiting for? What workout will you try first? Where will you perform these exercises?