Weights consist of machines, dumbbells, barbells, medicine balls and any other tool that adds resistance to the body. All of this equipment causes you to build muscle due to the overload that is created. When you are in a position where you do not own any of these things and you do not have access to a gym, there is no need to worry. You can build muscles without weights by using your body as resistance.
Step 1
Elevate your feet to do incline push-ups. Place two chairs side by side and rest the back legs against a wall. Put the toes of your left foot on one chair and the toes of your right foot on the other chair with your hands on the ground directly under your shoulders. Push yourself up in the air and contract your core so that your back is straight. Lower your chest down until it is a fist-width away from the floor and push yourself back up. This exercise targets your upper chest, shoulders and arms.
Step 2
Perform push-ups with alternating leg lifts. Lie on your stomach with your hands directly under your shoulders. Curl your toes under your feet and place them together. Tighten your core and push yourself straight up in the air. Lower yourself down toward the ground; as you do, extend your right leg out straight behind you. Stop when your chest is the width of your fist above the ground, and push yourself back up. Place your right foot down, lower yourself back down and extend your left leg out. Keep alternating back and forth.
Step 3
Reverse the angle of your body to do incline push-ups. Place your right hand on one chair and your left hand on the other chair. Lower your body down toward the chairs until your chest is a fist-width away. Push yourself back up and lift your left hand off the chair for a second. Place it back on the chair and lower yourself back down. Push up again, and this time lift your right hand off the chair. Keep alternating back and forth. This will target the lower chest, shoulders and back.
Step 4
Arrange the chairs so that they are slightly wider apart than the length of your legs. Place your hands on the edge of one chair and place your heels up on the other chair. Lower your body down toward the ground until your elbows are bent 90 degrees. Push yourself back up and repeat.
Step 5
Lunge down the hallway to work your leg muscles. Step forward with your left foot. Lower your body down by bending both knees. Stop when your left thigh is parallel to the floor and your back knee is an inch above the ground. Stand back up, step forward with your right foot and lunge again. Continue alternating each lunge.
Step 6
Perform bicycle crunches. Lie on your back with your hands on the sides of your head. Lift your legs up in the air and bend your knees so that your shins are parallel to the ground. Raise your upper body into a crunch position and bring your right elbow toward your left knee. Extend your right leg straight out as you do this. Reverse the motion and bring your left elbow toward your right knee while extending your left leg. Keep going back and forth in a smooth pedaling motion.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of all the exercises except bicycle crunches. Do 15 to 20 reps for them. Work out three times a week on nonconsecutive days.
Things You'll Need
- 2 chairs
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