There are guys out there who could spend all day at the gym, and some actually do. For everyone else, hitting the bike and weight room is more of a task than a treat. Getting cardio away from the confines of the treadmill is easy enough. All you have to do is lace up your shoes and head outside for a run, bike, or hop in the pool to swim some laps. Even some strengthening exercises, like squats and planks, are easy to work into a routine away from the gym.
Working your arms is a little more problematic, because most of the go-to moves require a full set of dumbbells and other machinery. The secret to taking these moves out of the weight room is modifying them just a bit. These exercises will help you build arm muscles without ever picking up a single dumbbell. All you need is some basic equipment: a stable chair, a towel, and some resistance bands. With these moves you can lose the gym without losing your physique.
1. Downward dog push-ups
For such a great exercise, the downward dog tends to get the cold shoulder due to its association with trendy yoga pants. But this move has tons of benefits and should be a part of pretty much every exercise plan out there. In this instance, downward dog is the base for a weights-free arm workout that targets your triceps and shoulders. Plus, it’s a nice departure from the hum-drum push-ups from the plank position. (Not that there is anything wrong with the plank. It’s just nice to have a little variety, right?)
Take a cue from HowCast’s video on proper form — start yourself in a standard push-up — or plank — position, before pushing up into downward dog. For a rep, use your arms and shoulders to lower your forehead toward the ground. Then, exhale and engage your triceps to lift yourself back up.