TOP 10 NO-GYM WORKOUTS

However much you love hammering it in the gym – there are times when you don’t have the time or inclination to train there. Here are 10 effective ways to stimulate your physique on the days when you’re skipping your usual gym workout – including methods that will challenge your strength, endurance and conditioning levels.

1. HILL SPRINT INTERVALSuphill-running

Have a long, steep road or track nearby-by that you can safely navigate? Then you have your non-gym conditioning and fat burning sorted! Try a FASTED CARDIO hill session (take a fat burner before and BCAA’s during) once a week to target stubborn body fat:

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2. 10 X 10 GVT PRESS-UPS & SQUATS

10 X 10 German Volume Training is a well-respected way to stimulate muscles with progressive fatigue – a technique that can be used at home with some creativity.

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3. SHADOW BOXING / HOME BAG HITS

If you’re not used to throwing punches, then a session of intense shadow boxing (or bag work) is guaranteed to STIMULATE YOUR DELTS and make your muscle fibres sore the next day – cue the reason why boxers tend to have excellent shoulder development.

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4. SKIPPING DENSITY WORKOUT

While we’re on the boxing theme – skipping is becoming a fashionable training methodology for guys and girls, thanks to the number of MMA and boxers sending their insane workouts out via snapchat.

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5.  SPRINT DRILL WORKOUTshutterstock_286293512

Often the simple things can be most effective – and that’s the case with classic sprint drills! Sprinting can potentially build muscle, boost anabolic hormone output, increase metabolic rate and decrease body fat; what’s not to like?

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6. STRONGMAN SANDBAG CARRIES

Loaded carries are a classic conditioning and metabolism increasing training methodology for strong men, physique trainers, fighters and athletes – and they’re easily adaptable outside the gym.

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7.  SPIN BIKE QUAD BUILDER

Although you’ll need to have a spin bike at home – performing high intensity cycle sprints is a proven way to boost quad growth while spiking anabolic hormones (did you see the legs on some of those Olympic cyclists!). You can approach the workout with weight training style philosophy – focusing on sets, time under tension and muscle failure:

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8. LISS + AB CRUNCHESscreenshot_20161017-163106

Liss cardio can be a very effective non-gym workout for many physique trainers – and it’s dead simple…. just train at around 60-70% max heart rate for 40-60 minutes. However, throwing in a set of crunches every 2 minutes means you can also train your abs while burning fat; add a weights plate for more resistance, aiming for 10-15 reps.

9. ISOMETRIC MUSCLE CONTRACTIONS

Your muscles don’t know the exercise you’re doing – and that means static muscle contractions can be used to stimulate muscle growth; simply contract a muscle as hard as you can and hold the tension for 30-60 seconds. The muscle fibre intensity achievable can be insane!

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10. 1 MILE MAX INTENSITY RUN

The mile run is a classic athletic training tool – and it’s ideal for a fast workout that has a big impact on conditioning that has a carry-over effect when back in the gym. If you enhance your mile run time, then you’re going to have better performance when it comes to multiple set weight.running

So now theres no excuses if you can’t make it to the gym!

Let us know how you get on with #scimx

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