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7 Exercises You Can Do Without a Gym

7 Exercises You Can Do Without a Gym

Gym memberships have steadily increased over the last decade in the United States, reaching a total of 55 million members in 2015. In the same year, obesity rates declined in 31 states while increasing in only four. But with more than 275 million adults in the country, a personal trainer has to wonder how everyone else is exercising.

According to the Centers for Disease Control and Prevention, 49% of adults 18 years or older meet the Physical Activity Guidelines for aerobic physical activity. If you’re someone who wants to increase that statistic without investing in a gym membership, try implementing these eight exercises into a healthy at-home routine.

1. Chest: Push-ups

Although a push-up targets and strengthens your chest area the most, it’s a full body workout that works many muscles throughout your body. There’s a reason people in the military live, breath, and dream about the almighty push-up. If you need help with tracking your counts, check out the array of push-up apps available in your smartphone’s app store.

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Recommended routine: Perform as many as you can once per day.

2. Back: Supermans

You might not look like Superman – or Woman – today, but that doesn’t mean you can’t look like him – or her – tomorrow by adding this exercise into your weekly routine. Simply lie on your stomach and simultaneously raise your arms, legs and chest off the floor. Hold this contraction for three seconds while squeezing your lower back.

Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

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3. Biceps: Curls With Condiments

Although push-ups also work your biceps, the best way to target this muscle and strengthen it is to perform bicep curls. While people at the gym usually use a dumbbell to perform a bicep curl, you can use anything around your home that creates enough tension in your arm to make the movement challenging. Anything from condiment containers to two-liter soda bottles works well, depending on your strength and stamina.

Recommended routine: Perform three sets of 10 twice per week for each arm and add weight.

4. Triceps: Dips

Now that you’ve worked your biceps out, it’s time to take care of those triceps. To perform a dip, turn your back to a secure object like a chair or a bed. Remember, the object should be high enough so you can lower your body to produce strain on your triceps. Then, place your hands shoulder-width apart on the secured object and slide your butt off of it with both legs extended out. Straighten your arms and slowly bend your elbows to lower your body until your elbows reach a 90-degree angle. Keep your back close to the object, and return to the start position.

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Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

5. Shoulders: Arm Circles

This one might look easy, but if you’ve worked your biceps and triceps out hard, it’ll feel more difficult than it looks. Simply stand tall, raise your arms at shoulder level and stretch both out to each side. With each arm, make 10 circular motions to the front and 10 to the back for a total of 20 arm circles per set.

Recommended routine: Perform three sets of 20 twice per week. Increase count accordingly.

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6. Core: Bicycle

Sit-ups work well; the bicycle works better. To perform this core-strengthening exercise, put yourself in the sit-up position. Instead of moving your entire torso upward, move your right elbow toward your left knee and your left elbow toward your right knee while moving your legs back and forth as if riding a bicycle. When performing the bicycle, there shouldn’t be any breaks in motion as with a traditional sit-up.

Recommended routine: Perform the bicycle for as long as you can for three sets.

7. Legs: Running, Body Squats, and Calve Raises

Running, body squats, and calve raises are the easiest ways – meaning you don’t need the gym to perform any of these exercises – to ensure your legs either get into or stay in shape. Before starting a new running routine, consult a physician or personal trainer to ensure you pace yourself into progress and not injury.

Recommended routine: Perform squats and raises in three sets of 10 twice per week. Increase count accordingly.

Do you know of any more exercises you can perform without a gym membership? Leave a comment below.

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Jesse Boskoff

Co-Founder and COO at Status Labs

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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              ab891e2e702b8027b704791ef556d0ce

                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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