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How to Get Ripped Fast Without a Gym Membership

Modern gym culture is an epidemic. Data gathered from a 2015 study in 11 countries (USA, UK, Canada, Australia, Germany, Ireland, France, Spain, Italy, New Zealand and Norway) concluded that 1 in 8 people had a gym membership – a record high. Thousands – if not millions – of people upload gym selfies and progress pictures every single day.

However, not everyone with a desire for a ripped body can work weight lifting routines in a gym. Some people are uncomfortable in a gym setting (be it as a result of the people or the environment). Some people do not have the time to drive half an hour to and fro multiple times a week on top of an hour long workout or more. For some people, the cost of a gym membership can be an obstacle. And for some, working out at home is just more fun.

If any of these sound like you, keep reading.

What many people forget is that it doesn’t matter how you work your muscles – using them to move your body is just as effective at building strength as moving chunks of metal. In fact, body weight exercises have been a staple of exercise for thousands of years; the Ancient Romans trained their soldiers using primarily body weight exercise with weights occasionally thrown in to supplement it.

If it is good enough for one of the largest empires of all time, who were known for their military might, it is good enough for me.

All that being said, here is the routine that will get you jacked without a gym membership:

 

Exercise 1: Handstand Pushups

How To Get Ripped Fast Without A Gym Membership

 

This exercise works the front and side of your shoulders, as well as your triceps and (to a lesser extent) your core. Those who are proficient should be able to perform the movement as shown above, however that takes months of training.

Here’s how to perform a handstand push up:

  • To start off with you need to grab a chair
  • Get in a handstand position and rest your feet on the chair whilst keeping your torso straight
  • Lower yourself to the ground slowly and take care not to bang your head
  • Then, extend your arms and push yourself back up. Take a one or two second rest in between repetitions. The movement should look like the picture below

Once you can do 3 sets of 15 reps, you should make it harder by resting your feet on a taller object. Eventually you should be able to rest your legs on the wall whilst doing it.

 

Exercise 2: Pullups

The pull up is one of the best exercises for back development, however it also works your biceps and forearms.

Here’s how to properly perform a pull up:

  • Grab a bar and let your body hang with your arms fully extended
  • Put your palms on the ground next to your ribs and push up whilst keeping your body completely straight (this is important as it works your muscles more)
  • Once your arms are fully extended, lower yourself until your chest touches the ground
  • Have a one to two second rest and repeat

fitness_Pullups - How To Get Ripped Fast Without A Gym Membership

Aim to get to 3 sets of 15 controlled reps, and you will have a great back and huge arms.

If you do not have anywhere to do pullups, I personally recommend this bar:  Gm Exercise Bar Door Bar Pull Ups Chin Ups Sit Up Or search for an appropriate one here

 

Exercise 3: Push ups

Push ups are a very well-known exercise, and for good reason: there is little better for getting a stronger chest. They are also great for shoulder strength and triceps strength, as well as core strength if performed properly.

Fitness_Pushups - How To Get Ripped Fast Without A Gym Membership

How to perform a push up:

  • Lay flat on the ground with your feet together and your elbows tucked tightly into the side of your chest
  • Slowly retract your lats (make sure you feel it in your back, as many people use their arms too much) until your chin is over the bar. Take care not to swing or jerk, as doing so makes the movement easier and stops you from building as much muscle
  • Once your chin is above the bar slowly descend until your arms are fully extended
  • Have a one to two second rest and repeat

 

Aim to do 3 sets of 15 proper reps.  Once you can do this, put one hand on an elevated object when performing them. This will work the other arm and side of your chest even more. Do 3 sets with each arm.

I would also recommend getting a pair of push up grips, as they will help you get even lower (building more strength. Additionally, using a neutral grip (palms facing your side with your arms tucked in) is far easier on your elbows than a traditional grip (take it from someone who has had tendinitis in both of their elbows).

This Push up bar here would be appropriate for this exercise or you can search for one of your choice here.

 

Exercise 4: Australian pullups

Like regular pull ups, these are great for working your biceps and upper back. However, they also work your rear deltoids which is very important for injury prevention.

Here is how to do Australian pullups:

  • Put a sturdy bar in between two objects that are of equal height and low to the ground
  • Get under the bar, and place your hands on it in an under hand grip
  • Place your feet close together
  • Pull your upper body up towards the bar whilst keeping your body straight. Make sure you don’t stop until your chest touches the bar. Retract your shoulder blades to make sure you are working out your back
  • Slowly descend until your arms are fully extended. Have a one or two second rest and do the next rep

 

Fitness_Australian_pullups - How To Get Ripped Fast Without A Gym Membership

 

Aim to do 3 sets of 15 reps.  Once you can do that lower the bar to the ground. When you’re as low as you can go without your back touching the floor, hold onto one forearm with your other hand whilst doing the movement, and do 3 sets with each arm.

Exercise 5: Lunges

Lunges are a great body weight exercise for building your legs and butt.

To perform the correctly, do this:

  • Keeping your upper body straight, place one leg in front of the other
  • Bend the front leg to a 90 degree angle whilst keeping the rear leg straight
  • Push back up with your front leg. Try to use the rear leg as little as possible, as using it makes the movement less effective at building strength in the front leg
  • Have a one or two second rest before doing another rep with the same leg

 

Fitness_Lunges_2 - How To Get Ripped Fast Without A Gym Membership

 

You want to be able to do 3 sets of 15 reps on each leg.

 

Exercise 6: Planks

The plank is probably the best exercise for core strength – something which is important for getting those six pack abs as well as preventing injuries.

To perform a plank, do the following:

  • Lay on the ground with your feet together
  • Place your elbows shoulder width apart and support yourself on them whilst keeping your body straight
  • Try to squeeze your gluts to help with this. You should feel both your lower back and abs working

Fitness_Planking_2 - How To Get Ripped Fast Without A Gym Membership

 

You should look like this from the side. Don’t be afraid to check yourself out in a mirror. Do this for 3 times until failure.

 

General tips:

Do this program twice a week with at least two days rest between sessions.

Stretch for 5 minutes before and after each workout to avoid injury.

If you find yourself able to do the exercises easily, considering making them harder by using a weighted vest like this one here or you can search for one of your choice here.

I will also write additional routines in the future with more complex variations of each movement, which will allow you to continue to build strength.

Speak to your doctor before beginning this program to make sure that you are able to do it.

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