CONDITIONING

3 No-Sweat Gym-Free Routines

For nine months we preach hitting the gym to pump up your muscles with weights. But we do have a heart, as well as common sense. Few men will spend the majority of their days in weightrooms, and if they do they likely don?t need us showing them what to do. For everybody else, take a break and get to know the following three routines that can be performed under the sun, with results being improved strength, flexibility and energy. Alternate them so you do each twice a week.

CHEST

Get into a push-up position with the body aligned and hands under shoulders. Proceed to push up to arms? length. Pause, then return to starting position. Perform 15 repetitions.

BICEPS

Sit with the right arm extended down, slightly bent, and with the left hand grasping the right wrist. Proceed to curl the arm up as the left hand resists. Pause, then return to starting position. Perform 15 repetitions, then switch arm and hand positions for another set.

TRICEPS

Sit at the edge of a chair or bench and edge forward until your arms are supporting the body. Proceed to lower until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 15 repetitions.

CALVES

Stand with the right foot?s toes on a raised surface and the left foot in the air. Proceed to raise up on toes. Pause, then return to starting position. Perform 15 repetitions, then switch foot positions for another set.

THIGHS

Stand with hands on hips and feet close together. Proceed to step forward with the right leg, and lower until the thigh is parallel to the floor. Pause, then return to starting position and perform the next repetition with the left leg. Complete 15 alternating repetitions with each leg.

SHOULDERS

Stand grasping a stretch band in both hands overhead. Keeping the arms straight, proceed to pull arms down and out to sides until parallel to the floor. Pause, then raise to starting position.

BACK

Sit on the floor grasping both ends of a stretch band, with the middle under both feet. Keeping the back and legs straight, proceed to pull back as far as possible. Pause, then return to starting position.

THIGHS

Lie face down with a tied stretch band around the ankles. Proceed to pull legs apart 12 to 16 inches. Pause, then return to starting position.

FOREARMS

Stand grasping one end of a stretch band in the right hand palm back, with the other end under the right foot. Proceed to curl the arm up until the palm faces forward at the top. Pause, then return to starting position. Perform a set with each arms.

BICEPS

Stand grasping one end of a stretch band in the right hand, palm up, with the other end under the right foot. Proceed to curl the arm up until bicep meets forearm. Pause, then return to starting position. Perform sets with each arm.

BICEPS

SSit upright on the ball grasping dumbbells at sides. Proceed to curl the left arm up, then lower and curl the right arm up. Perform
12 alternating repetitions with each arm.

CHEST

Lie with your back on the ball grasping dumbbells out to sides, with arms slightly bent. Proceed to raise arms up to the top of the chest. Pause, then return to starting position.
Perform 12 repetitions.

TRICEPS

Bend over and place your straight left arm palm down on the ball, with a dumbbell in the hand of the 90-degree-bent right arm. Proceed to extend the weight behind you, straightening the arm. Pause, then return to starting position. Perform 12 repetitions, then switch the weight to the left hand for another set.

BACK

Sitting on the ball, bend over grasping dumbbells just off the ground. Keeping the arms slightly bent, proceed to raise them up and out behind you. Pause, then return to starting position. Perform 12 repetitions. ?

SHOULDERS

Sit upright on the ball grasping dumbbells at shoulder height. Proceed to press them overhead. Pause, then return to starting position. Perform 12 repetitions.