• Join Now
  • Locations
Exercise

How to Get More from the Gym Without Machines

By Guest Blogger · On January 9, 2012


January is a busy time of year at the gym. People who have just made New Year’s resolutions to get fit fill the gym, and your usual 30-minute workout routine can stretch long past an hour if you’re waiting to use cardio equipment or weights.

One solution to this problem is to try a free session with a trainer. This will open new areas of the gym to you, and you’re sure to get an intense workout in a shorter amount of time. You may also get a chance to try some new exercises or have a new program developed for you in just a few sessions. Your trainer can come up with a workout program that isn’t equipment-dependent, so you can get it done at any time of day without waiting in line.

And of course, you can always try a class at Lucille Roberts! You’ll get a full 45-minute workout, and you can burn up to 1,200 calories in just one class!

If you can’t make a class, try doing cardio and strength training without a machine.
Create a circuit of two to four exercises. Try to perform one exercise for 20 seconds, aiming for 1 rep per second. Rest for 20 seconds, and then move to the next exercise. Here are some ideas to get you started.

Pushup: Assume the classic pushup position: legs straight, hands beneath your shoulders. Keeping your body rigid, lower yourself until your chest touches the floor. Push back up until your arms are extended. If this is too hard, try an elevated pushup, with your hands elevated on a step or bench.

Squat Thrust: Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Now kick your legs backward so that you’re in a pushup position, then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.

Chair Dip: Place your hands behind you on the edge of a bench or chair and your feet on the floor a few feet in front of you. Lower your body until your upper arms are nearly parallel to the floor. Pause, then press back to the starting position.

Single-Leg Hip Extension: Lie on your back with your left heel on a bench and your right leg straight up in the air. Raise your hips off the floor by pressing your left heel into the bench; your body should form a straight line from shoulders to knees. Lower your body and repeat.

Dumbbell Shoulder Press: Hold a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder-width apart, and slightly bend your knees. Press the weights upward until your arms are completely straight. Slowly lower the dumbbells back to the starting position.

Dumbbell Bent-Over Row: Stand with a dumbbell in each hand, feet hip-width apart. Bend your knees, pushing your hips back until your back is parallel to the floor, arms hanging in line with your shoulders, palms in. Bend your elbows, pulling the dumbbells up to the sides of your torso. Return your arms to hanging, and repeat.

Dumbbell Squat: Hold a pair of dumbbells at your sides, palms in. Push your hips back and lower your body by bending your knees. Push back to the starting position.

 


(Visited 116 time, 1 visit today)
crowded gymexerciseLucille Robertsnew year's resolutionsworkout
Share Tweet

Guest Blogger

The Lucille Roberts blog welcomes guest bloggers interested in writing about health, fitness, exercise, diets, music, food and fashion. If you are interested in joining the team, please send a letter of interest and three 100 word writing samples to lucillerobertsgyms@gmail.com. *Note: any email sent to this address not pertaining to guest blogging will be deleted without being read!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.