Project Description

Body – Weight Routine

Getting to the gym isn’t always an option and sometimes you just have to hunker down in your own room to workout. The good news is that fitness doesn’t stop if you don’t have weights because all you need is some space, a can-do-attitude, and, possibly, medics on standby. This routine is great for those who have a tight schedule and cannot always make it to the gym or anyone who just says “Screw it, I’m doing the stupid workout in my PJs today!”. Try to do this routine as many times as you can but take it at your own pace.

This is for you. No equipment, no annoying gym people, just space, your jams, and yo sexy self.


One – Legged Squats

10 each side

Body Squats

20 reps

Walking Lunges

10 reps each leg

Pull Ups / Inverted Body Row

10 reps

Push Ups

20 reps

Dips (on a chair)

10 reps


20 reps

Leg Lift

20 reps


30 seconds

Don’t Forget…

It is always important to remember that in order for your muscles to grow completely and efficiently, you must practice good form to avoid injury as well as good gym critique when working out. Don’t be that person who hogs the machines or rubs their sweat all over the equipment or stares awkwardly at other people while they are working out. Keep your creepy eyes on your own exquisite self, “Ya Naaaaaaaaaaaasty!” (That’s So Raven 2003).

Additionally, to accommodate the stresses you are putting on your muscles, don’t forget to get plenty of nutritious foods in your system to replenish, rebuild, and recover from your workout. Combine your lifting days with strategic nutrition and recovery time – meaning adequate SLEEP and REST – to allow your body to adapt to the new stressors and strengthen for future workouts. Take it a little at a time. It won’t get easier, but you will get stronger!

All exercises on this site are intended for individuals to participate in at their own level of conditioning. If you are currently experiencing any bone, joint, or musculoskeletal pain, you are advised to consult with a licensed health care professional prior to commencing a weight-training program. The authors, editor, and publisher specifically disclaim all responsibility and liability for any injury arising from the use and application of the information provided within this site.