Weight-Free TOTAL-BODY WORKOUT
NO SWEAT!
Photography by Victor Sotelo
Muscling Up Anytime, Anywhere
Strength building is a lifetime challenge for men. The physique is at its natural peak during a man’s 20s and early 30s, after which it begins to slowly lose muscular strength and tone. While the effects of aging cannot be reversed, they can be interrupted significantly via a sensible training program.
Too many men make the mistake of getting no muscle-stimulating exercise if they can’t get to the gym to pump iron. That’s is an extremely shortsighted approach to fitness. As shown on these pages, there are movements to stress every part of the body, and they don’t require any equipment. Performed anywhere, anytime, these movements will energize your body and bridge weight-training sessions with a solid shot of exercise.
Toe Raises
(CALVES)
Kneel on your left knee, placing the right forearm on the right knee with the right foot firmly on the ground. Applying pressure with the left hand over the right wrist, proceed to raise the right heel as high as possible. Pause, then lower to starting position.
Perform 15 repetitions, then switch arm and leg positions for a set for the left calf
Bent-Over Raises
(SHOULDERS)
With knees slightly bent, bend over and place hands together just off the ground. Proceed to raise arms outward in a semicircular manner until parallel to the ground. Pause, then lower to starting position.
Perform 15 repetitions.
Kneeling Side Bends
(OBLIQUES)
Kneel on your right knee and extend the left leg out to the side. With hands behind head, proceed to bend to the left, pausing at the furthest point, then rising to starting position.
Perform 15 repetitions, then switch leg positions for a set bending to the right.
Lateral Arm Curls
(BICEPS)
Stand with arms out at sides, hands fisted and elbows slightly bent. Proceed to curl arms until biceps meet forearms. Pause, then return to starting position.
Perform 15 repetitions.
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Leg Raises
(THIGHS)
Lie on your left side extending the bent right leg over the left thigh. Keeping the left leg straight, proceed to raise it as high as possible. Pause, then lower, without allowing it to touch the ground.
Perform 15 repetitions, then switch sides for a set with the right leg.
Arm Crosses
(CHEST)
Stand with arms extended out in front, palms facing each other. Proceed to cross the left arm over the right, turning palms down along the way. Pause, then return to starting position and perform the next repetition crossing the right arm over the left.
Complete 30 alternating repetitions.
Elbow-to-Knee Sit-Ups
(ABDOMINAL)
Lie on your back with hands behind head and legs straight. Proceed to raise the upper body, twisting and extending the right elbow to meet the raised left knee. Pause, then lower to starting position and perform the next repetition with the opposite elbow and knee.
Complete 15 alternating repetitions to both sides.
Elbow-to-Knee Sit-Ups
(HIPS & BUTTOCKS)
Lie on your back with legs bent, feet flat and hands palms down out to sides. Proceed to raise hips up until torso and thighs are aligned. Pause, then lower to starting position.
Perform 15 repetitions.
Kneeling Curls
(HAMSTRINGS)
Kneeling on hands and knees, raise and extend the right leg straight out behind you. Proceed to bend the knee and raise the lower leg. Pause, then lower to starting position.
Perform 15 repetitions, then complete a set with the left leg.