Success Stories
Dianna Saa
Finish Fit boot camp has demonstrated to me that I am VERY capable of pushing my body to its limits. Prior to starting the class I was nervous because it had been a really long time since I had been physically active. With Finish Fit I am now 5 pounds away from my pre-baby weight, something I had been trying to lose for two years! Thanks Lauren, Brett and Armen for helping me lose 10 pounds in four weeks!

Success Stories
David Binns
My name is David Binns. I began working out three years ago and while I was able to lose weight, I still lacked tone. I began lifting but only showed very small results after a year. Since I have started training with Armen, I have gained about 8 lbs of muscle in a short 3 months. I have more energy, better stamina, and my workout regimen has improved as well to be more rounded. These are things that I tried to do myself by reading books on the subject but that I am now convinced only comes with years experience and an extended education in training. These are both things that Armen possesses and has used to guide me to very favorable results. Using his advice I have improved my diet, and focused on foods that help burn fat and build muscle. My workouts have reached new levels with him pushing me to attain the best results. Armen has also helped me to create a workout schedule for the whole week, not just at personal training. I would recommend personal training to anyone who wants fast results that last.

This Month In Body
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    Here are the facts about stretching as well as the best stretches for total body flexibility. Read >>
  • Cold Weather Fitness
    If the freezing temperatures are placing a freeze on your fitness, here are some ideas to get you moving and have some fun at the same time. Read >>
  • Performance-Enhancing Drugs
    Is winning really worth the cost when it comes to potential long-term health risks? Do your research. You may decide the benefits really aren’t worth the risks. Read >>
  • A Bodyweight Workout
    If you find yourself struggling to find time to drive to the gym, give bodyweight exercises a try. Read >>
Health and Fitness News

A Bodyweight Workout

Don't have weights or don't have time to hit the gym? Consider a bodyweight workout.

Question: Which weighs more - a ton of gold or a ton of feathers?
Answer: They both weigh the same.

That’s right - a weight is a weight, and your muscles don’t care what you’re lifting. This is what a bodyweight strength-training workout is all about.

Instead of using weight machines or free weights, you use the resistance of your own bodyweight to build and strengthen muscle. You can perform these exercises anywhere - at home, on vacation, or on your lunch break at work. If you find yourself struggling to find time to drive to the gym, give bodyweight exercises a try.

Sound intriguing? Read on.

Bodyweight Basics

While it’s safe to do bodyweight exercises daily, work different muscles each day. Try working your core on Monday, upper body on Tuesday, and lower body on Wednesday. Then repeat. Just like with weights, your muscles need one to two days to recover from the damage and stress of strength training. Without rest between workouts, your muscles are prone to injury and won’t grow as quickly.

For an effective bodyweight workout, begin with a short warm-up. Then perform sets of the exercises below for 5 to 10 reps. Transition to another exercise without resting too long between sets. Continue exercising for 20–30 minutes, and then spend a few minutes stretching.

Core Exercises

Sit-ups. Lie on your back, bend your knees, and place your feet flat on the ground. Lightly support your head with your fingers. Lift your shoulders a few inches from the ground, keeping your head up. Hold for two seconds, lower back down, and repeat.

Superman. Lie facedown and extend your arms and legs. Raise both your arms and legs a few inches off the floor, hold a couple seconds, and lower them back to the ground. You can also alternate lifting only your arms and only your legs.

Planks. Get on the floor in the push-up position, supporting your body with your hands and toes or elbows and toes. Keep your back straight and your abdominals tight. Stay in this position as long as you can.

Upper Body

Push-ups. With hands and toes on the floor, back straight, and abdominals tight, lower your body toward the floor. Rise back up. Vary the impact by placing your hands wider or closer together, higher or lower, or using only one arm. Or switch out lowering all the way to the floor with only lowering halfway.

An even more challenging pushup is a handstand pushup. Get in handstand position with your feet against a wall. Lower your body toward the floor until your head touches the ground, and then push yourself back up.

Pull-ups. Find a sturdy door (place a towel over the top), chin-up bar, or playground equipment. Hold the bar or door with your hands, palms facing away from you (toward you for chin-ups), and let your body hang down. Pull your body up until your chin is over the bar. Lower and repeat.

Lower Body

Squats. Stand with feet shoulder-width apart. Bend your legs and lower your bottom as if you’re sitting in a chair. Use your thighs to push your body back up, keeping your back straight and perpendicular to the floor. Repeat.

Lunges. Take a long walking stride and bend your front knee at a 90-degree angle and your back knee almost to the floor. Raise your body back to the starting position and take another step.

A variation of the basic lunge is a jump lunge. Get in the lunge position with your legs bent. Then jump high and switch the position of your legs while in the air. When you land, lower your back knee to the ground and then spring back into the air, swapping the position of your feet.

With bodyweight exercises, you can get a full body workout no matter where you are and with little or no extra equipment. So whether your upper body, lower body, or core could use a little more workout, bodyweight exercises take away all your excuses!

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