Top 5 Weird No Bullshit No Excuses Exercises With No Equipment

Most people rely on barbells or dumbbells to get exercise in the gym. But some people use the lack of equipment or access to equipment in a gym for whatever reason as an excuse for not getting exercise. The great thing is there are weird, creative body weight exercise alternatives that help build serious strength without moving a muscle. Some you can do in front your computer right now! Research shows its benefits here. https://www.ncbi.nlm.nih.gov/pubmed/16210447

Its called ISOMETRICS some call it "constant tension". Now with these movements your muscles contract and tense but don't move. For example if you go to a wall and put both hands on the wall and try to push the wall as hard as you can for 15 seconds you'll feel a nice burn in your chest without moving your arms or body. You're recruiting all your muscle fibers against an equal force.

Now you can build some strength from home in your chilled out state while you're enjoying building some strength with no equipment here's the workouts below. Remember to hold 15 seconds for each rep squeezing as hard as you can.

1 Bent-Over Press Against Wall

Start in a low lunge position and place hands on the wall at about chest level. Lean into wall and push. The farther down you bend, the more the exercise will target your shoulders. The more you stay upright, the more the exercise will target your chest. Remember to squeeze that muscle as hard as you can!

2 Prayer Pose

Place palms together. Press your hands together. The tighter your press, the harder it will be. Remember to squeeze that muscle as hard as you can!

3 High Plank

Get into the top of a push-up position, making sure your spine is straight. Focus on tensing your upper back muscles as tight as you can.

Common mistake: keeping your butt too high or too low during the movement
Muscles worked: core, back

4 Constant Tension Bicep Curl

Bend your right arm at a 90-degree angle. Grab your right hand with your left hand. Push them together as hard as you can. While your right biceps is preventing your arm from dropping, your left triceps is trying to push your right arm down. Repeat on other side.

5 Triceps Extension Against Wall

Get in a lunge position with your fists on the wall at head level. Use your triceps to push your fists into the wall.

Now this word "exercise" is a loaded word some would call a buzzword that some out of shape people have anchored a negative emotion to. Which they envision for example, a person sweating buckets of sweat all over feeling like they're going to puke looking at the clock wanting it to end for every stride or rep. You don't have to workout at that intensity at first.

You just have to change your frame of thinking to enjoy "exercise". When you switch it in your mind from just "exercise" to building strength which is a skill. "Strength is a skill. Training must be approached as a practice, not a workout. You will practice everyday, throughout the day; you will focus on max tension; and you will totally avoid muscle fatigue and failure." Pavel Tsatsouline Author of "The Naked Warrior"

So to start switching it in your mind you have to quantify your progress. Which is very simple dont over complicate just write down on paper/phone notepad your exercises. A template like this for example:

November 1 2017

Training Journal

Bodyweight tricep extensions 1st s (set) 15 r (reps) 214 lb bw (214 pounds bodyweight)
2nd s 15 r 214 lb bw

Dumbell Curls 1st s 12 r 35 lb w (35 pound dumbell)

Then over time you will be able to track your progress and nerd out on how to improve your skill in strength.
Through other modalities other than these unique exercises.

Now everyone starts off at a different point in their fitness journey. So for a 400 lb person it might take the same willpower and exertion to perform a simple workout that doesn't look that hard compared relatively to an elite athlete doing some spectacular feat of endurance or strength that looks very fancy. So since strength and fitness is not an equal playing field there are levels to it and comparing yourself to others doesn't get you anywhere. Its all relative.

Keep it simple, quantify and track your progress. Since strength is a practice that takes a long time to build just like any other skill.