Sep
17
Reader Q&A - The zero dollar workout
Filed Under Money, Reader Q&A, Work Out
This is a question that came in from one of our readers over the weekend:
Hey Gal,
I really enjoy your blog and have gotten a lot of useful health tips from it. I’m in a situation where I would like to get in shape, lose some weight and get toned-up, espec. But, unfortunately, I don’t have the finances right now to go to a gym or purchase weights. I’m a 5′10”, 200 lbs guy and would like to know if you could give me some kind of workout plan or direct me to one that would give me a full body workout and help me build muscle. I run 4 days a week for about 45 minutes, so I have the cardio part wrapped up. And over the last 2 months have changed my eating habits and started eating “clean”. Any advice you can give me would be greatly appreciated. Thanks in advance.
This reader has a very common issue, he wants to get in shape but he doesn’t have the money to spend on equipment or gym membership. The four day workout we discussed a while back uses a minimal amount of gear, but even it requires dumbbells, which not everyone can afford. So is it possible to get a good workout with absolutely no gear?
The answer is absolutely. First, remember that weights don’t have to be dumbbell shaped. It just has to be something with mass that you can grip. There are a variety of ways to improvise good weights but one of the best I’ve found is water bottles. These range in size from the little ones you buy for yourself to the big ones you see at the office water cooler. Either one can be filled up with water and then held in your hands as a weight. The big ones are great because you can fill them up with a different amount of water to simulate different weights. And when you’re done working out, you can drink your weights 
At the same time, there are plenty of good workouts you can do without weights. We’re going to take the four day example and make it into an equipment free workout that still works out every part of your body. The key here is going to be form. When you’re going through these exercises, go very slowly and with good form. You’re substituting time for weight. Instead of moving dumbbells up and down, you’re moving your body weight, but you’re doing it slower because that demands more from your body. Remember too, that you can make up for lower weight by doing more reps. It’s not quite the same but it’s still very good for you, especially since you’re looking to tone up, not bulk up.
Try to do 4 sets of each of these, 15 reps each set.
Day 1 - Abs and Back.
- Legs Raises - Start out with abs.
- Back Extension - Move to the back.
- Crunches - Back to abs.
- Dead Lift - Back again. Note that this one is usually done with weights but you’re just fine doing it with just body weight. Go a bit slower and maintain good form and you’ll still get a great back workout. Remember that you can also improvise a bit. Any weight will work here.
- Alternate Sit Up - To work on the obliques.
- Chin Up - Finish it up with some mid back work. I’m assuming you do have access to a chinup bar. They can be found in almost any playground or can be improvised at home. If not, do another run of the dead lifts.
Day 2 - Biceps and Triceps
- Close Grip Press Up - Start with triceps
- Curls - Biceps now. This is one exercise that could really use those improvised weights I discussed earlier. However, even body weights curls are better than nothing. Just go nice and slow.
- Bench Dips - You can easily improvise this one with some furniture. I used to do them with my hands on the bed and my legs on a chair.
- Hammer Curls - Another biceps exercise that would benefit from improvised weights but can be done on its own.
- Push Ups - Similar to the Press Up but with a wider grip. More of a shoulder workout but it’s still good for the triceps.
- Pull Ups - Just like chin ups but your palm is pointed towards you, not away. Again, if you don’t have access to a chin up bar, repeat one of the other biceps exercises.
Day 3 - Legs
- Lunges - Doesn’t need any weights, but you can improvise them if you want.
- Squats - Same.
- Calf Raise - The trick to doing these with no weights is to do one legs at a time. Just stand on one foot and then raise yourself up to your tip toes.
- Thigh Abduction - No weight needed here.
- Lying Leg Adduction - Same.
- Dead Lifts - Good for your back and your legs.
Day 4 - Chest and Shoulders
- Press Ups - The standard body weight chest and shoulder exercise.
- Shrugs - Another good place to use your improvised weights, but body weight will work as well.
- Close Grip Press Up - Slightly different position.
- Bent Over Row - Quick tip on improvising this one. Do you have a dining room chair? Just position your upper body underneath it, grip the seat of the chair from below on both sides and then lift your upper body up.
- Wide Grip Press Up - Again, slightly different position.
- Hindu Press Up - Cooper’s has this listed as a “Hind” pressup, I’ve also seen it referred to as lunging or moving press up. Either way, it’s a great exercise that involves your entire body.
Summary
That’s a four day workout with virtually zero gear that works out your entire body. It’s not going to be as straightforward as a workout that uses dumbbells and you might need to improvise here and there, but you’ll be able to get a decent workout without a single dollar spent.
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[...] unknown wrote an interesting post today onHere’s a quick excerptInstead of moving dumbbells up and down, you’re moving your body weight, but you’re doing it slower because that demands more from your body. Remember too, that you can make up for lower weight by doing more reps. … [...]
[...] Reader Q&A - The zero dollar workout : 60 IN 3 [...]
Thanks again,Gal,for answering my email so throughly and quickly. Great Post.
Glad you liked it Will. One thing I forgot to mention in the post. There might be some gym solutions that are free or nearly so. For example, if you’re an alum of a nearby university, they might let you use their gym. Your office complex might have also have a gym that’s cheap and very convenient. That’s the one I currently use. It cost me a one time membership fee of $25 and has no monthly costs. Anyway, just something to think about. Hope you enjoy the workout and please keep in touch.
Gal
[...] unknown wrote an interesting post today onHere’s a quick excerptI’ma 5′10”, 200 lbs guy and would like to know if you could give me some kind of workout plan or direct me to one that would give me a full body workout and help me build muscle. I run 4 days a week for about 45 minutes, … [...]