No weights!No gym!Can still stay fit! But how?

A good workout is one that strength-trains

you.Perform the following 2-3times a week every

other day ,remembering to warm up prior to

exercise and cool down post-exercise.
Beginners:Do each exercise for 1 set of 15-20

repetitions.
Intermediate:Do 2 or more set with short rest

periods between sets.
Advanced: Do each exercise for 3 or more sets

of 15-20 repititions,with short periods of

rest.
You may increase intensity by:
*Using one limb at a time ,for example

one-legged squats,one-arm pushups etc.
*Holding contractions for 10 or more seconds.

Your workout plan pushup:works chest,front head

of shoulders,triceps and abs.

Squat:King of leg exercise-It works the lower

body.

Wall sit:An isometric exercise that challenges

your thigh muscles,abs and balancing

ability-strengthening your quadriceps.Great for

people who travel.

Wall push:Also an isometric exercise that works

cheat,triceps and shoulder when you pause in

the pushing move.

Step up:This exercise works thighs,gluts and

calf muscles.You can do this using a staircase.

Knee lift:Again this exercise works legs.you

can do this using a wall or chair for balance.

Side-leg lift:This exercise works hip and

oblique muscles.

Lunge:Another great lower body exercise.

Dip:A great way to exercise triceps.You need a

low chair or shelf you can put your weight on.

Back extension:Works lower back muscles.

Calf Raise:Works calf muscles.

Oblique abdominals:Works your waist.

Good morning:Works lower back muscles,but avoid

if your back hurts.