Quick muscle pump without weights

If lifting weights or going to the gym isn’t your thing, you can still build a solid physique. The following no-weight workout pumps up your muscles well and no equipment is needed. Complete 10 repetitions of each maneuver or if you feel strong do more 15-20. Perform the workout daily if you don’t do any weight training at home or at the gym.

thighs

Take a step forward with your right leg. Keeping your back straight and your head up, proceed to squat until your right thigh is parallel to the floor. Pause, then hop back to the starting point. Perform sets with each leg.

triceps

Place your hands on a low object like a chair behind you, with your legs forward at the knees. Proceed to lower yourself until your upper arms are parallel to the floor.

Pause, then push up to the starting position. This workout can be repeated for more than 10 repetitions.

obliques

Lie on your back with your hands behind your head, knees bent, and feet flat.

Proceed to raise your head, shoulders, and twist to the left. Pause, then lower down and on the next rep turn to the right.

calves

Place the ball of your left foot on a step, with your right foot in the air. Proceed to rise up on your toes. Pause, then go down. Perform alternating sets with each foot.

behind

Stand with your hands behind your head and feet apart. Keeping your back straight, proceed to lower yourself to waist level using your upper body nearly parallel to the ground. Pause, then rise to the starting position.

Biceps

Sitting, lean slightly and grasp the left wrist with the right hand. With your left elbow on your left knee for support, proceed to curl your arm up, providing resistance with your right hand. Pause, then return to the starting position. Perform alternating sets with each arm.

ABS

Sit at the end of a bench or flat surface, with your legs extended together, slightly bent, and grasping the edges for support.

Proceed to bend your knees and pull them toward your chest. Pause, then return to the starting position.

shoulders and chest

Start in a pushup position with your palms facing your shoulders. Keeping your upper and lower body in line, proceed to arms length. Pause, then lower back to the starting position. The same repetition for the chest, only the palms should be facing forward at shoulder height.