Full Body Workout Without Weights

Have you been lazy for past few months and not worked out at all? Do you feel out of energy and are putting on weight? If this is the case, then it is time for you to start working out again. You can tailor-make your own workout routine. It can be something which fits in your daily schedule.

The workout doesn't have to be 2 hours long. It can be a simple 1 hour fast paced workout session. The aim of full body workout described below is not body building but fitness. The program will help you lose weight, tone up and improve your flexibility and confidence.

As regularly following the program will make you look good and feel good too. Exercising will improve your energy levels, and get you out of your 'lethargic lazy' zone. Here is '5' day workout plan. Yes, this program is simple and includes various types of exercises that will prevent boredom. It will be like circuit training, which means all your muscles will be worked on and you will have better fitness. So, here we go...

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness." - Edward Stanley

• Make a playlist of top 50 dance songs you like. Play it.
• Now, start dressing up in your workout clothes.

• Start dancing slowly for 5 minutes, and then for 10 minutes dance fast paced, again dance slowly for 5 minutes.
• Take a two minute break, sip water and wipe off the sweat.
• That was cardio, time for some strength training.
• Monday is shoulder and chest workout day.
• So, give me 20 pull ups.
• Break for a minute.
• Then do 20 pull ups again.

• Break for a minute again.
• Now do 20 push ups, break for a minute again do 20 more push ups.
• That was strength training, time for stretching exercise.
• Stand up straight and relax your back and shoulders.

• Clasp your hands behind your back
• Lift your clasped hands with straight elbows away from your body.
• Hold this position for 30 seconds. Repeat twice.
• Now, lie down for 5 minutes and do the dead pose (shavasana) of yoga to cool off.

"Fat people who want to reduce should take their exercise on an empty stomach and sit down to their food out of breath.... Thin people who want to get fat should do exactly the opposite and never take exercise on an empty stomach." - Hippocrates

• Dress up in your workout wear and go cycling. You can use a stationary bike or hit the road.

• Start slowly cycling for 5 minutes, then cycle at a faster pace for 10 minutes, again cycle at a mild speed for 5 minutes.
• Cardio's over. Tuesday is abs day.

• So, give me 2 sets of ab crunches and 2 sets of box jumps and 5 sets of Hindu squats.
• Every set should be of 20 reps and there has to be a one minute break between the sets.
• Now, do stretching. To do stretching do the yoga cobra pose.

• For this lie down on your stomach.
• Lift yourself with your palms on the floor.
• Arch your back and look up. Hold for 30 seconds, repeat twice.
• Do shavasana for 5 minutes.

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." - Plato

• Dress in your workout clothes and shoes.
• Do mild jogging of 5 minutes.

• Then take a jump rope and keep working out for 15 minute.
• Cardio's over, time for strength training.
• Wednesday is triceps and biceps day.
• Now do 2 sets of triceps dips and 2 sets of pull ups.
• Remember to take break between your sets.

• Now, to stretch your triceps stand straight and take right hand and place the palm on your back below the neck. Stretch the right hand by holding the right hand's elbow using the left hand. Hold for 30 seconds, switch sides and repeat. Do total 3 reps of this stretch for both the hands.

• To stretch biceps, stand straight and raise your left hand and keep it shoulder level and take it back as much as you can, hold for 30 seconds. Switch sides and repeat. Perform total 3 reps for both the sides.
• Relax with shavasana for 5 minutes

"Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. To us, exercise is nothing short of a miracle." - Cher

• Wear your workout clothes, your running shoes and plug-in your iPod.
• Start jogging around the house or on treadmill for 5 minutes.

• Now run for 10 minutes, now again do mild jogging for 5 minutes.
• That was cardio, today is the day for back workout.
• Give me 2 sets of pull ups, 2 sets of superman.
• Taking a break of a minute between each set is important to relax your breathing and slow down your heart.

• That was upper and lower back workout.
• To stretch your back first do the cobra pose.
• Then do the cat and camel stretch.

• For this, position yourself in a crawling baby pose.
• Now round your back as much as you can and let your head down. Hold for 30 seconds.
• Now, arch your back as much as you can and look straight. Hold for half minute. Repeat this two times more.

• Do shavasana for 5 minutes.
• Many of us suffer from back aches, doing more back stretches will help you get rid of your back problems.
• This was upper body workout at home, now let's look at lower body workout.

"A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

• Dress up in your workout clothes and shoes, and start doing steps.

• Start slowly climbing and descending the stairs for 5 minutes, then do a more fast paced stepping for 10 minutes, again slow down for 5 minutes.
• Friday is the butt and leg workout.
• So give me 2 sets of lunges, 2 sets of squats, 2 sets of calf raises and 2 sets of plies.
• To stretch your legs, stand straight facing a wall and take support of the wall.

• Now bring your right foot to your back, and hold it up as much as you can, by your right left hand.
• Hold for 30 seconds, switch sides and repeat.
• You can also do seated butterfly for inner thigh stretching.

• For this sit down with your back straight and your soles in front of you and together.
• Hold them close to your body and push your thighs down, hold for 30 seconds and release.
• Cool down in shavasana pose for 5 minutes.

"As I mentioned previously, the tools that allow for optimum health are diet and exercise." - Bill Toomey

Saturday and Sunday are rest days. The body needs at least one day rest in a week from the workout.

However, if you feel too heavy after a meal then consider going for a walk after the meal. Or if you feel like doing something fun activity then go for swimming, bowling or any other sport activity. You can also start your weekends with sun salutation exercise if you like.

So, what are you waiting for? Get up and do your full body workout everyday in the morning or evening. Apart from following the workout make sure you eat healthy, drink plenty of water and take adequate rest to maintain optimum health.