How to Get Ripped Without Weights

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How to Get Ripped Without Weights

A total body workout circuit. As intense as you want.

Glenn Hole

19.5k Views

Step 1 of 12

DISCLAIMER: This is an intense workout, always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused.

Step 2 of 12

Start the workout with one 3 minute session of light cardio, such as jogging on the spot.

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Take no rest between exercises; keep moving until you've finished the circuit. After each circuit rest for 2 minutes before repeating. 3 circuits are plenty.

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20 decline push ups.... Feet on a stable chair. Keep the body straight. Heroic: feet on a balance ball. Legendary: raise one leg. Insane: Feet on a balance ball, hands on one medicine ball.

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20 chair squat jumps.... with knees and ankles touching or close together, squat down and raise hands above your head. As you jump, sweep your hands behind you for momentum. Land softly.

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15 leg raises... Lay on your back, legs straight, slowly raise your heels into the air, lift your butt off the ground and reverse. Feet stay of the ground. Heroic: spread and close feet after each rep

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You're halfway through the circuit. You can do this. No resting, next move.

Step 8 of 12

20 clapping push ups.... If you burn out, complete the set however you can with regular push ups. Easier: From the knees. Legendary: Jump with your feet also. Insane: On a grizzly bear.

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Wide grip pull ups. By the power of greyskull, do max reps for 1 minute. No leg kicks. Assist yourself with a balance ball or a more stable chair to gain extra reps once you've ran out of steam.

Step 10 of 12

Side plank for 45 seconds each side. Rest on the elbow and forearm. Feet stacked. Keep hips forward. Heroic: Raise the uppermost leg. Legendary: Side hand balance with leg raise.

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Were you a hero? REPEAT after 2 minutes rest. Keep moving around, let your heart rate recover, drink some water. If this was your last round, check out my stretching guide. Just sayin.

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Check out my other workout guides. If you try a workout let me know how it went in the comments. Cheers.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

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1 Pull up bar

1 Chair

1 Balance ball (optional)

1 Medicine ball (optional)

30 Minutes

1 Gallon Water

3 Bunches Determination

1 Interval timer/stopwatch

You can do this three times a week. Any more and I've not really seen much benefit. I also run twice a week on non workout days. Use variety though. You don't have to exclusively do this every time.

Glenn Hole (author) 3 weeks ago

Very nice guide. One question though. How often should you do this a week?

Nathan Gore 3 weeks ago

Yes if you have weights then you can do a back exercise which will work your upper back rather than your lats. Google the following and do at your own risk. Table Inverted row, back fly, or lat pull-down with a resistance band.

Glenn Hole (author) 4 months ago

Great nice little workout... But i do not have a pull up bar at my home .. Is there anything i can use to simulate or use a different exercise to replace the pull up that targets the same muscles?

Jeff Layton 4 months ago

Thanks Ormando

Glenn Hole (author) 6 months ago

Good

Ormando Chen Sánchez 6 months ago

Glad you braved it.

Glenn Hole (author) 6 months ago

Fun workout

Daniel Ulu 6 months ago

Are you creating a new level?

Glenn Hole (author) 6 months ago

Side plank, regular plank (one leg raised) side plank alternate repeat. Hold each for 10 breaths. Yogi style :)

Daniella Sforza 6 months ago

Thanks Katherine

Glenn Hole (author) 6 months ago

Tried some parts of this workout :) loved it, keep making more videos :)!

Katherine Moore 6 months ago

Thanx

Vikram Aiyappa 7 months ago

Nicole if you want some extra strength for cycling check out my Glutes of steel workout. It will crush you but you'll love it.

Glenn Hole (author) 9 months ago

Glenn. That's fair! Great workout. I travel a lot, so don't always have a gym handy. I can incorporate this with my resistance band work. Thanks again.

Marc Williamson 12 months ago

Marc that just makes more questions than answers. Bottom line, if someone achieves it, I'll allow it.

Glenn Hole (author) 12 months ago

'Legendary. On a grizzly bear'. lmao. What's up from there? 'On an aroused grizzly bear...?!'

Marc Williamson last year

Alexander, Split squats burn a lot of calories without weights and are an excellent way of developing strength in the Glutes. It's has a different effect to the plyometric jump moves earlier in the sequence; the same principle as doing decline push ups and plyo/clap push ups.

Glenn Hole (author) last year

Why do you substitute the pull ups with leg exercise? (split squats)? I have nothing to hang on so I was wondering what to do as a substitute!

Alexander van den Hurk last year

Ok so I did this again after doing P90X and insanity. Heart rate was through the roof. Had to modify. Sore this morning.

Glenn Hole (author) last year

I kind of lost it when I saw the bear picture. I will follow this guide closely and hopefully become a bear myself in the short future.

Can Duruk last year

I have an easy hang type. I had to secure a piece of wood above the doorframe for it to hang on. You can do this routine outside, go to a local park, find a park bench for your incline and use a climbing frame for your pull ups. I've hung from a landing above stairs before. Just be sure of your footing. You could substitute the move for another exercise if not. E.g. Split squats (put the top of your foot behind you on a chair or ball. Squat down on the leading leg. Knee stays over the ankle) 15 each leg. Stretch the hamstrings and glutes out properly after the circuit if you use split squats.

Glenn Hole (author) last year