Gym memberships and weights are not required to tone muscles.
A weight-free workout can be completed practically anywhere. The convenience of being able to accomplish a workout at home, on vacation or at the office leads to an increased likelihood that you will stick to your workout regimen. Weight-free workouts rely on the weight of your body to complete difference exercises with minimal equipment. To build muscles slowly, a high number of repetitions (the number of times you do each exercise) are recommended with low amounts of resistance.
Instructions
1. Attach the pull-up bar to a doorway. Using a front grip, in which your palms face away from your body, grasp the bar at shoulder length. Pull your body to the top and then slowly lower your body. Steadily increase the amount you do until you can complete 12 repetitions. Pull-ups work your back and biceps.
2. Stand on the center of a resistance band. Holding the handles with your palms facing you, slowly curl your arms up until they reach your chest. Perform 12 repetitions and two to three sets to slowly build your bicep muscles.
3. Place one hand on the back of a chair for balance, and extend the other arm directly in front of you. Keep your feet shoulder-width apart. Slowly lower your body until your butt almost touches the floor. Slowly raise your body to complete the deep knee bend, which works your thighs, hips, glutes and legs. Complete six to 12 repetitions and two to three sets.
4. Stand on a staircase step with the balls of your feet on the surface and your heals extended off of the surface. Slowly raise up your body so you are standing on your toes and then slowly lower your body to the starting position. This exercise works your calf muscles.
5. Sit on the edge of a chair, and grasp the sides of it with your wrists facing toward your body. Slowly lower yourself as close to the floor as possible and then slowly raise your body. Make sure to only use your triceps--not your legs--to isolate the tricep muscles. Complete six to 12 repetitions and two to three sets.
6. Place your body in the standard push-up position. Lower your body down and then back up. Perform 12 to 15 repetitions. Rest for 1 minute, and then repeat to work your chest, shoulders and triceps. For a modified version, you may place your knees on the floor.
7. Lie on the floor, and place your hands behind your head. Complete 12 to 15 crunches. Rest for 1 minute, and then repeat to work your abdominal muscles.
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