Resistance Training Without Weights

Resistance training is not only limited to dumbells and iron plates.  You can also use bands, your body weight, or a medicine ball to grow stronger.  In today’s workout I integrated every form of resistance training except for bands to create an exceptional workout.

As you know, I’ve been focusing on building better balance in my legs lately.  This is paying off.  Just by putting shorts on, I can already tell my balance is much better than before.  Now that I’ve moved up a few notches with my balance, I’m adding to that foundation and working to increase my coordination as well.

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One long lost exercise that I brought back in the routine combines coordination, balance, and strength efficiently.  I don’t know what it’s called but you get on all fours and then stick one arm forward and then the opposite leg straight back.  This is great for toning not only your gluteus but also increasing coordination and balance within.

I applied the same idea to another exercise.  I’ve told you about my 1 legged body weight squats before.  This time, I grabbed a 2 lb medicine ball and palmed it in the opposite hand of the leg I was lowering down with, holding that hand outstretched in front of me.

Other leg exercises included:

• air squats
• jump squats
• squats with medicine ball
• calf raises
• leg extensions
• hamstring curls
• adductors
• abductors
• 18:00 running

I would have liked to have gotten to some lateral weight movements and lunges, but by the time I reached that point I was noticeably hungry so I went home and replenished.

How are your workouts going?  If you have any unique awesome exercises, please share them with us.