Weightless

Is it possible to build muscles without weights. All I have is one 25lb Dumbbell What can I do to build muscal in the Upper and lower body. I need a work out plan for the whole week. Can anybody help me out. Doughboi

Of course and it is a great way to build functional strength!! You can use your body as weight and do so much with very simple equipment as well as none at all. -sit-ups for abdominal muscles -push-ups for the arms, chest, and shoulders (standard, close, and wide grips) -dips for the back of the arms -squats for the muscles in the rear and front of the thighs (standing, one leg, sumo/wide stance styles, hands over head squat, ball squat if you are a beginner) -duck walks (squat down until your at or below parellel and walk as long as you can take it.. ow) -calf raises for the lower portion of the leg. -lunges (careful if you have knee issues - hold on to a chair and do stationary first) When done correctly they work evey single muscle in your leg -step -ups if you have stairs around -uphill sprints (don't want to do this if you can't run a good flat ground sprint already or have any sort of old joint injuries) You should consider investing in a medicine ball and a swiss ball if you can spare a few bucks. Excellent and simple equipment that I can't live without. I also keep a few resistance bands around. Also, don't underevaluate a towel.. lots you can do with them as well. Here are some other great detailed ideas: http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm http://www.stumptuous.com/noweights.html http://www.bodybuilding.com/fun/fit2play.htm http://www.ivillage.co.uk/dietandfitness/getfit/strengtone/articles/0,,255_160260,00.html Have fun!!

Stayce gives great advice above...good luck!!

Hi Doughboi, I don't know if you have interest or not to buying some stuff, but if you do, in addition to the exercises that Stacy recommended you can check out the SPRI products website, no weights, just resistance bands, tubes, etc. Inexpensive, light, travel well and each product that you buy comes with an exercise chart. I used to recommend this to my clients who travelled a lot and never knew if they could find a gym. Google SPri, I am not sure of the exact url. cheers, KarenK

SPRI has some good stuff and I think I can get you a discount link from PT On The Net. Let me see if we still have an active account. I'll get back to you later on it. Reg link is here: http://www.spriproducts.com/ Even Wal-Mart sells the swiss/exercise/stability balls though and that might be cheaper. Ohh just checked website for them.. $13.88. Also another one for 29.00 - Stamina Deluxe Yoga and Pilates System With Body Ball that includes a few other extras. They have a Crystal Edge 65 cm Bodyball for 10.88. If you do buy the ball check the size is right for you. 5' to 6', buy a 55 cm ball, 6'1 and over, buy a 65 cm ball, or if you are over 6'3" Size 85 cm if you can find one. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be. So watch the air pressure too. They do need to be checked every so often. Another toy I love that is a bit more pricey is the bosu balls. Check those out too if you get a chance and see what you think. I use one or two of them for balance, str, and cardio work. Fun to do squats on as well as push ups. Also go slowly side to side while holding a medicine ball and staying in a squat position.