Fit Villains: Selfish, Shameless, Sassy, Fitness.

Hey there,

You don’t need a gym or fancy equipment to get into amazing shape. Bodyweight exercises can offer amazing challenges to your body amd build strength and endurance. In terms of building muscle size, you need to be a bit more creative, but there are ways to add resistance and difficulty with items around the house or outdoors.

Pushups, squats, lunges, planks, tricep dips, step ups, squat jumps, burpees, pullups from monkey bars etc. There’s a ton of ways to make a bodyweight circuit. The key is challenging yourself. If pushups from the floor become easy,put your feet on a chair and try them on a decline. Add plyometric jumps to squats and lunges to make them harder. Add instability by taking out a leg or arm in plank etc.

You can also use items around the house as weights: a weighted schoolbag can be added to squats, deadlifts and lunges (filled with books). 2L bottles can be filled with water. Anything heavy and sturdy can be added to any move to add challenge. I like to take things to the park and use benches, trees and monkey bars. When/if you are looking for real equipment, check sites like Craigslist: often people are looking to unload equipment for next to nothing (sometimes free). Some gyms also offer free weeks: take advantage.

Here’s a helpful list of 50 bodyweight exercises to start with: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

If you’re looking for a full workout, The Shedder and Unleash The Beast are 30 minute cardio workout that require just your bodyweight. See links below.

http://fitvillains.tumblr.com/post/24770646395/weekend-workout-the-shredder-30-minute-total-body

http://fitvillains.tumblr.com/post/23555325544/unleash-the-beast-2-beast-unleashed-1000-reps-of

Hope this helps! Be creative!

Xo