While you may want to improve your strength wellness, you might not like the idea of using weights. Whether you want to give your wellbeing a break from heavy lifting, you can’t afford weights or a gym membership or you just want a change of pace from your usual fitness routine, you can still boost your strength without the use of weights – just follow this weight-less strength workout courtesy of fitness expert Jeff Bayer.
1. Jump Squats: This exercise requires three sets of eight reps. Bayer outlines, ‘To perform this exercise, move down into a full squat position and then explode off the floor, jumping as high as possible. Upon landing, move back down into the squat position, stopping halfway down to pause for a count of five seconds before finishing the squat and rebounding off the ground again.’
2. Step-Ups: For these step-ups, you’ll need to do three sets of 20 reps with a 2:0:2 tempo. Bayer notes, ‘While step-ups are traditionally done with a barbell across the back, if you use a step that’s high enough and take the rep range higher while slowing down the tempo, you’re really going to feel this exercise.’
3. Half-to-Full Stationary Lunge: Aim for two sets of 15 reps with a 2:1:3:1 tempo. ‘Get into the position you would use to do a single stationary lunge and then begin the movement until you are halfway through the typical lunge movement,’ Bayer instructs. ‘Reverse the direction back to the starting position again, and then proceed to complete the full lunge motion to complete one set.’
4. Single-Leg Rising Dead Lift: This move needs two sets of 15 reps with a 3:1:3 tempo. Bayer advises, ‘Begin in an upright standing position and then simultaneously begin to lift one leg off the floor behind you while bending over with the body until your leg and body are perpendicular with the standing leg (both legs remain straight). Hold for a single count before returning to the starting position and switch legs after all reps are completed.’
5. Alternating Push-Up to Side Plank: Do three sets of 15 reps with a 2:1:4 tempo. ‘Begin by performing a standard push-up, taking two seconds to lower and one to rise back up,’ says Bayer. ‘Once you’re at the top of the movement again, you are to flip onto your side and perform a side plank, holding that for a count of four seconds, moving back into the push-up position before you complete the next rep.’
6. Pull- Up with Pike: For this, you need to do three sets of 15 reps with a 2:2:2:1 tempo. Bayer details, ‘Start by performing the traditional pull-up movement, but once you reach the bottom of the movement, move into a pike trying to get your legs up to at least waist level. After the pike is completed, continue on with your next pull-up.’
7. Single-Leg Tricep Dips: Do two sets of 15 reps with a 2:0:2 tempo. ‘Get into a standard dip position, with your legs up on a bench or box,’ Bayer directs. ‘Once you’re balanced, lift one leg off that box and perform the tricep dips from there. This will call your core into play to a much larger extent due to the fact you have a reduced base of support. Remember to do equal sets on each leg.’
8. Inverted Row: Aim for two sets of 15 reps with a 2:1:2 tempo. Bayer recommends, ‘Begin by lying on the floor with a broomstick or pole across two level surfaces. From there, grasp the bar as you would if you were doing a bent-over row (upside down) and pull the body up to meet the bar. Make sure your pole is well supported and not at an angle.’
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