So if you're like me and want to take a break from the iron every now or your working out a lot at home then here is a great http://www.squidoo.com/build-muscle-and-lose-fat-with-this-upper-body-workout-without-weights-">upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn't enough give your abs a great workout too. You will need a pull up bar. The regimen includes six exercises to work your entire upper body without using any weights at all.
The six exercises will be broken down into 3 supersets of 2 exercises.
You will begin by doing pull ups. Then you will follow those with push ups and mountain climbers, which are a killer.
Pull ups - keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Tighten the body, suck in your abs. Now raise your body up. Place your chin over the bar. Now lower yourself slowly. Do not just fling yourself down. You want to control your release. Keep repeating this exercise, but do not go to the point of failure. For instance, if you can do 5 pull ups correctly, but cannot do a 6th one correctly, only do 5.
Press up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. All of these moves constitutes one repetition. Aim for a number between 10 and 20 repetitions. Your fitness ability will determine how many you do.
Keep repeating these exercises for 5 minutes with a little or as much rest as you need.
The next superset is negative wide grip pull ups and decline press ups
Negative pull up - you will need a bench or chair to help you. Begin by getting a wide grip on the pull up bar. Hang down, but keep one foot on the chair or bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. As before, perform as many repetitions as you are able to do correctly.
Decline push up.- Place both feet on the bench and place your body into a standard boy style push up position. Keep your entire body straight, without letting your bottom or back sag. Aim for between 10 and 20 repetitions, but let your fitness level dictate the number.
You will continue alternating these supersets for five minutes. If you need to rest, do so. If you can do them without resting, then do more reps.
The third and last superset consists of close grip push ups and chin ups with knee tucks.
Chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. If you are able, pull your body up and draw your knees into your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Control the action of lowering your legs back to the starting positioning. Repeat this as many times as you can maintain proper form. Doing additional repetitions with improper form accomplishes nothing.
Close grip press ups. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Maintain a straight body with no sag in your butt or back. Then lower yourself down and steadily raise yourself back up in a controlled manner. The placement of your hands forces your triceps to get more involved. This will work your triceps harder and make them the primary muscle in the push up. This final superset is an excellent way to workout the muscles in your arms. You want to aim for between 10 and 20 repetitions in your supersets. Let your fitness level guide your repetitions and watch your form.
As with the previous 2 supersets repeat for 5 minutes
This regimen is an excellent upper body workout without weights that will increase your muscle mass and help you burn fat too. If your not dripping with sweat after this you haven't worked hard enough.
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