Training Programs without Weights

The greatest workouts I do is without the use of gym weights and gives your muscles etc just as good if not a better workout, because it hits them in different ways.

Training programs that build you up in different ways will shock your muscles into action in new ways

I use sand in my workouts, I find it to be really beneficial for me as a contrast to the gym, for the first workout you will need a good strong old sack and of course Sand, which is cheap to buy from a diy store

Get a very strong thick plastic bag, one that wont break when being lifted and fill it up with around 50 pounds in weight of sand, shake to settle the sand right down then fold over the remainder of the plastic bag and tape all around to secure, place this inside the sack and tie up the top.

To start with grab the sack with your hands and lift it to shoulder level doing this exercise with both shoulders, then when you have done say 3 sets of 8 to 10 reps, pick up the sack and walk 100 yards and back and put down and do this 3 times as well

Now pick the sack up place it on your shoulders and start to squat with it again looking for 10 to 12 reps for 3 sets. If you find you can do much more than this then either increase the number of reps you do to 25 or consider making up mini sand bags of 10 to 20 pounds in weight then add to sack (they will come in useful)

Next grab the sack firmly and start doing both standard and straight legged deadlifts of course you may have to add a little more weight to the sack, but that is the beauty of these training programs without weights its so easy to add and remove weight as you need it

This is where the extra packs I asked you to make up come in useful, I have made up 2 of each with weights of 1, 2, 5, 10, 20, 50 pounds and we have a very good combination of options to train with

Get a smaller strong sack to place a10 pound bag in then grab the bag and start curling with it keeping your elbow firmly by your side

At the final third of this exercise twist the bag as it reaches your shoulder level and of course do this exercise with both arms in a controlled smooth movement

Take a 10 pound bag and gently throw it up and once its turned grab and catch it again, do this for 8 to10 reps on each side, you will get a lot of benefit from these training programs as they will give your grip a big challenge and improve it greatly

If you can find 2 good big sacks and have two 50 pound sand weights then grab them and take them for a farmers walk It will blast your hands, wrists and arms like never before !