Some people think you need to workout in a gym, but, the truth is, you actually don’t need any equipment to get an effective workout.  You can get away with using household items if you don’t have the money to spend on free weights.  Below, I will show you exactly how to gain some muscle without having to spend money on a gym membership.  Plus, you’ll be able to maximize your time by working out in your own home.  No more waiting in traffic or making excuses why you can’t complete a workout.  Keep in mind, this is a general program and would be most effective for someone that has never worked out before or is coming back from a long hiatus.  Reps and sets can and should be tweaked per individual.  Please consult your physician before beginning any exercise program.

Exercise Sets Reps Weight
Squats 2 30 body weight
Push-ups 2 20 body weight
Bent over row (Wide) 2 20 cans or water jugs
Lunges 2 15 each body weight
Lateral/front raises 2 15 each cans or water jugs
Posterior fly 2 20 cans or water jugs
Bicep Curls 2 20 cans or water jugs
Tricep Dips 2 20 body weight
Crunches 2 30 body weight
Reverse Crunches 2 30 body weight
Supermans 2 15  each body weight

Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Twitter: @TrainFizzique