6 Home Body Weightless Workout

For your body to be healthy you don’t always need to go to the gym or fitness club and also don’t need many machine to work out. If you don’t have time enough to go to the gym or you have time but not that much; you can work out at home. You don’t need to pay much but you can make yourself healthy. The idea of the program came from Arnold Schwarzenegger advice but it is changed a little to be more safety.

Start with one set per one exercise. After finished each exercise with no rest, do it all over again, this is call “cycle”. Do four, five, ten or as much cycle as your muscle can handle. When you finish the amount of cycle that you wish, if you still have time; go walk outside or run to work out with the cardio system.

These are the exercise program
1. Chest - Push-up
2. Shoulder - Pike Push-Up
3. Thighs – Squat
4. Calves - Calves Raise
5. Triceps - Chair Dip
6. Abs - Crunch

These are the details of each exercise

Push-up
Do 30 to 40 times per one set or do as much as your muscle can handle (highest is up to 40 times). The important of push up is up to your hand position. If you want to work out your chest, your hand position will be parallel to your shoulder and your arm should be spread out of your body. If your arms are stick with your body you will the triceps. If you want to make it harder, try to make your feet higher by putting something under it, you will find that gives you more intensity.

Pike push-up
Do 8 to 12 times per one set or do as much as your muscle can handle. For this exercise you do the same as push-up but you all so put your foot on a steps or something that is not too high. Bend yourself like “V” up side down. That’s it.

Squat
Do 15 to 20 times per one set. The exercise is like you sit down and then stand up. This will work out your thighs and also good for the cardio system.

Calves Raise
Do 30 to 40 times per one set or do as much as your muscle can handle. For this one you stand straight and lift your body up with your ankles. If you are doing it for a while and feel that your calves are stronger then you try doing it with one leg next try doing it by standing on steps and please also be careful of falling down the steps too.

Chair Dip
Do 20 to 30 times per one set or do it until your muscle can not handle it anymore. Find a chair or a step, sit on it and slide your self down but still put your hand on it and place your foot in front. Dip yourself down and start counting.

Crunch
Do 20 to 30 times per one set. Lie down and lift your knee up a bit, put your hand on your chest or lift it up to the ear level. This is similar to sit up but you don’t need to lift your self up much.

If there is a bar you should do pull-up to work out your biceps. Do it 8 to 12 times per one set or do it as much as you could do.

When you finish the cycle take a rest for 1 to 2 minutes and then start the cycle again. This is easy; you could work out at home and get healthy.

(http://www.theryo.com/2006/09/home_body_weightless_workout/)