workout without weights

Body-weight Exercises

Your body needs a reason to build muscle . That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:

• Pull-ups. Build back & arms muscles. Doorway pull-up bars  or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique : use momentum, ask someone to help you or use a resistance band to assist you on the way up.
• Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
• Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes  on the way up. Stretch your hamstrings  3 times a week if you can’t squat lower than parallel.
• Dips
  This exercise works the entire chest area, but it emphasizes the lower chest. It also works the deltoids and triceps.
  
  
  
  this could be done with barstools or something creative?
  
  
  Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.
  Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are at 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat.
  Note: this is an advanced exercise because you have to be able to lift your entire bodyweight. As you get stronger you can add extra weight to the exercise by hanging weights from your waist using a weight belt.