An Olympic weightlifter shares his go-to bodyweight moves that allow him to essentially weight train without weights.
Here’s how to copy his workout.
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Olympic weightlifterAllan Contreras,a coach atFuturetraining, knows this firsthand.
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Whats an Olympic weightlifter to do?
Work with his own body weight.
Keep scrolling for his go-to at-home workoutzero equipment needed.
How to weight train without weights
1.
Push-ups:Why such a simple strength-training move?
Its a horizontal push exercise that helps strengthen and develop the shoulder girdle, says Contreras.
Its a great way to get volume in the upper body without a risk of injury.
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Jump squats:Doing jump squats adds an explosive component to the normal bodyweight squat, says Contreras.
He adds that these are a staple in many weightlifting programs.
Its important to train with unilateral movements since most of the time people train bilaterally.
These also help with identifying weaknesses between your legs, he says.
To do these, step into a lateral lunge, come to center, step into a reverse lunge.
Then drive back into a forward lunge for one full rep.
4.
These help to work stabilizer muscles surrounding the hip and knee joints, says Contreras.
This transfers over to holding heavier weighted loads.
For Contreras recommended workout that puts all of the moves together, he suggests:
1.
Push-ups:3 sets, 15 reps2.
High plank:3 sets of a 30-second hold3.
Three-way lunge matrix:5 sets, 5 reps (side, back, and forward equals one rep)4.
Jump squats:5 sets of 3 reps5.
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