The “No Weights, No Problem!” Workout.

By Adam Bornstein, First Posted on Men’s Health

Stay on-plan for your fitness goals—even when your gym’s far away

Sometimes, life doesn’t allow you to have access to a gym or even a good set of weights—when you’re on vacation, perhaps, or serving 20 in solitary. But you can use nature’s best barbell—your own body. In fact, many athletes use their own body weight for hard-core workouts because it provides more than enough resistance when you’re doing body-weight exercises. This circuit works all of your muscles, and you never have to lift a weight—except your own.

Skiing Wall Squat

Repetitions: 5
Rest: 30 Seconds
Sets: 2
Lean against a wall, with your feet 18 to 24 inches away from it and shoulder-width apart. Bend your knees slightly and hold that position for 5 to 10 seconds. Bend deeper and hold. Repeat until you’ve hit five different positions; go as low as you can.

Donkey Kick

Repetitions: 15 each leg
Rest: 30 Seconds
Sets: 2
Get down on your hands and knees and kick your right leg back and up as high as you can. Finish by arching your back and pulling your knee to your chest. Repeat on the other side.

Boot Slappers

Repetitions: 8
Rest: 30 Seconds
Sets: 2
Stand with your legs slightly wider than shoulder-width, squat down, slap the sides of your ankles, then stand back up. Repeat 10 to 20 times.

Shadow Boxing

Repetitions: 50 Punches
Rest: 1 Minute
Sets: 2
Throw punches while bobbing on your feet like a boxer: 10 right jabs, 10 left hooks, 10 right hooks, 10 left uppercuts, 10 right uppercuts.

Diamond Pushup

Repetitions: 10-12
Rest: 30 Seconds
Sets: 2
Get into traditional pushup position, but place your hands directly under your chest with your index fingers and thumbs spread and touching; that’s the diamond. Keep your back flat throughout the movement. Lower your body until your chest nearly touches your hands. Pause, then push your body back up to the starting position.

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