A Upper body workout without Weights for burning fat and building muscle

I love to hit the weights but after doing these for over 20 years I am looking to incorporate other forms of training into my fitness regimen. I think its  good to mix up your routines so you stay motivated and challenge your body to perform different movements. This is why I am using body weight training more and more as I like the way it makes my body react and I get a great satisfaction from mastering certain types of body weight exercises.

Richard Gere doing his famous “Mayo Pushups” in Officer and a Gentlemen. Probably only one a few romantic films that was for men and women. Body weight training has always been associated with the military and if elite fighting troops are using these methods then you can be sure they are extremely effective for getting in peak condition

For this post I wanted to show you a upper body workout without weights that I have been doing at home when I just can’t make to the gym. This workout will blast all areas of the upper body and is also a tough test for your abs. If that wasn’t enough then do these exercises as a continual circuit and you have a excellent fat burning workout as well.

This routine is based on six exercise and presumes you have access to a pull up bar.

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The six exercises will be broken down into 3 super-sets of 2 exercises.

So, the first super-set will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip.  Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down.  Keep repeating this exercise, but do not go to the point of failure. If you can only do 5 with the proper form, then you will do five. Doing the sixth one accomplishes nothing if your form is incorrect.

Straight after this do a standard push up with mountain climber.  Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg.  This is one rep.  You should perform at least 10 reps and as many as 20 reps, based on your fitness level.

Here is a lady showing you to do these. Note she does 4 reps of the legs between each press. These really get the heart pumping

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

Then your next super-set is a negative wide grip pull up, coupled with a decline press up.

For the negative pull up you will need a bench or chair to help you.  Begin by getting a wide grip on the pull up bar. Hang down, but keep one foot on the chair or bench. You will pull your body while you simultaneously press yourself up with your leg and foot. Continue until your chin is raised above the bar.  From here slowly lower yourself down to the start position.  Repeat either with the same or other leg.  Again do as many reps as you can with good form.

This video gives you an idea how to perform negative pullups. I have included these in case you are too fatigued from the first sets of pull-ups. If you are still able to do wide grip normal pull-ups then go for it

From here it’s to the decline push up.  Place both feet on the bench and place your body into a standard boy style push up position.  Keep your entire body straight, without letting your bottom or back sag. Aim for between 10 and 20 repetitions, but let your fitness level dictate the number.

You will continue alternating these super-sets for five minutes. If you need to rest, do so. If you can do them without resting, then do more reps.

The final workout without weights is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip.  Pull yourself up (if you can) then as you do bring your knees to your chest.  You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar.  Gradually drop your legs and arms to your starting position. Complete as many of these as you can do correctly.

Here is video of normal pull ups but without the knee tucks. I added this because it shows that ladies can really benefit from doing this exercise. I know they are tough but stick with them. It is a great feeling when you can start doing a few reps without stopping.

Next we have the close grip press up.  You position yourself into a push up position, but you place your hands closer together. In fact, your fingers should be so close that they are nearly touching one another.  Make sure your body stays straight and do a regular push up. Your triceps will get a better work out because your hands are close together. This final superset is an excellent way to workout the muscles in your arms. Try 10-20 reps per set

Just as you did for the other two super-sets, alternate these two exercises for five minutes.

This is great workout without weights to building muscle in the upper body while burning fat as well.  If you finish this and you are not as sweaty as you have ever been, then you are doing something wrong.

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