Fitness exercises without a machine need to be done with free weights or body weight. Free weights consist of dumbbells, barbells, weight plates or any other tool that does not have a pulley, chain, cam arm, lever, seat or cable attached to it. With the vast number of exercises available, the following examples will depict an exercise for each major muscle group.
Chest Presses
Chest presses are done with a flat bench and dumbbells. To do these, lie face-up on the bench while holding the weights straight above you. Your hands should be facing your knees at this point and the dumbbells should be an inch apart. In a controlled movement, lower the weights down to your sides by bending your elbows. Once your upper arms parallel the floor, push the dumbbells up and repeat for 10 to 12 reps.
Military Press
A military press works your shoulders, and it is performed from a standing position with a barbell. To do this exercise, stand with your feet shoulder-width apart and hold the bar at upper chest height with a slightly wider than shoulder-width grip. In a steady motion, press the bar over your head until your arms are just short of locking out. Slowly lower the bar and repeat 10 to 12 times.
Bent Over Rows
Bent over rows work your back muscles, and they can be done with dumbbells or a barbell. To use dumbbells, stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing you. Slowly bend at the waist until your back is slightly higher than parallel to the floor. With the weights hanging down toward the floor, lift them up to stomach height and squeeze your shoulder blades together. Slowly lower them down and repeat 10 to 12 times.
Lying Triceps Extensions
Lying triceps extensions are performed with dumbbells and a flat bench. To do these, lie face-up on the bench with your arms fully extended above your chest and your palms facing each other. Slowly lower the dumbbells down by bending your elbows. Once the weights are by your ears, push them up and repeat for 10 to 12 reps. Maintain straight upper arms throughout.
Biceps Curls
Biceps curls can be done with a barbell or dumbbells. To use a barbell, stand with your feet shoulder-width apart and hold the bar in front of your thighs with an underhand, shoulder-width grip. By bending your elbows, raise the barbell up toward your chest. After squeezing your biceps forcefully, lower the bar and repeat 10 to 12 times.
Step-ups
Step-ups are leg exercises that can be done with a weight bench and a set of dumbbells. While holding the weights at your sides, step onto the bench with your right foot, then left foot. After pausing briefly, step down with your right foot then left. Step up leading with your left and step down leading with your left. Continue alternating between lead feet for 10 to 12 reps.
Crunches
Crunches are ab exercises that can be done with a medicine ball to increase the resistance. To do these, lie on your back with your knees bent, feet flat on the floor. While holding the ball at arm's reach above your chest, lift your shoulders off the ground and push the ball forward over top of your knees. After holding for a second, lower down and repeat for 15 to 20 reps.
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