Build Muscle Without Weights, Bodyweight Exercises

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Jack LaLanne Exercises

Jack LaLanne Body Weight Exercises

The Jack LaLanne bodyweight exercises that are listed below may seem very simple and rather insignificant but they have proven themselves to work. If you are the kind of person that is not interested in joining a gym and you want to build muscle, lose fat, get fit and improve your health then this is for you.

The reasons that you do not want to join a gym could be anything from the local gym getting too full and you have to always weight to use equipment to simply wanting to train in your own space and time. Whatever the reason might be there is certainly no need to have any fancy equipment to get results.

In the exercises listed below it is a good idea to do 15 to 20 reps of each exercise and then move onto the next movement immediately. After you have completed one circuit of the workout take a two minute rest and check your pulse rate and then start again.

It obviously depends a lot on your current condition that you are in but Jack LaLanne is a great advocate of jumping jacks which are a rather high impact exercise so it is recommended that you do it on grass outside or a mat. This way you will avoid getting impact injuries if you wear a good pair of sneakers as well.

The first exercise starts with Jumping Jacks after you have done a bit of a stretch and psyched yourself up for a mean workout. Start off doing 15 to 20 of them and go directly onto the next one which is Burpees. Burpees are a great exercise and are simple to do.

Start by squatting down, then put your hands on the ground and kick your legs out so you are in an upright pushup position, then bring your legs back so you are again in the squat position and then stand upright. That is one Burpee and is a movement that has been used in armies across the world in getting recruits fit for over 50 years.

You then need to return directly to the Jumping Jacks and complete another 15 to 20 of them before going onto the next exercise. Your next exercise is pushups which do not need any explanation but you need to make sure that your back and legs are straight and you breathe regularly with each movement.

The next exercise is Mountain climbers (from a pushup position bring your right knee up to your chest then return it to the starting position and then do the same with your left knee). Make sure that you are doing this without any momentum or bouncing.

Return to Jumping Jacks again and complete another 15 to 20 of these. By this time you are either getting tired or you are warming up depending on your fitness level. Then get down on the floor or the mat again after you have completed the Jumping Jacks and do crunches.

Crunches should be done with constant tension in your abs and bringing your elbows to touch your knees. Donít forget to keep your breathing as regular as possible and always breathing out on exertion. Once you have completed the 15 to 20 crunches then find a stable surface for dips.

Dips can be done between chairs that you should have worked out before you started your workout. You should then complete another set of 15 to 20 reps of these dips again making sure that you breathe regularly with each movement.

The last exercise of the circuit is bodyweight lunges which are a great movement as it will work your whole body and gives you a stretch at the same time. Try to push your heels into the ground so that you feel a stretch on your Achilles tendon on your back leg.

That is the circuit complete and if you are in a reasonable condition you will start to feel that you are getting your heart rate up to around 50% to 70% of your maximum which is 220 minus your age. Check your pulse and start again from the beginning.

In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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