alternative body weight exercises

Alright, let’s say you go into the gym and it’s waaaaaaay too busy (or you are exercising at home with only one set of adjustable dumbbells) and you need some alternative exercises.

What can you do in place of dumbbell presses, dumbbell rows, split squats, etc.?

Well, here are 27 alternative exercises for you.

Situation #1 – You can’t do dumbbell chest presses because all the benches are taken, so you can do…

• pushups
• close-grip pushups
• decline pushup
• elevated pushups
• off-set pushups
• pushups with your feet on the ball
• pushups with your hands on the ball
• spiderman pushups
• pike pushups
• or possibly the hardest two hand pushup of them all, decline close-grip spiderman pushups

Situation #2 – You’re superset calls for dumbbell chest presses and dumbbell split squats, but you only have one set of dumbbells and you’re set on doing the chest presses…what can you do for your legs?

• 1-leg lying hip extensions for beginners
• high-rep Bulgarian split squats for advanced
• high-rep split squats with your front foot elevated 4-6 inches
• 1-leg deadlifts
• 1-leg squats onto bench
• 1-leg squats standing on the bench
• deepstep-ups
• reaching lunges

Situation #3 – You’re at the gym on a busy Monday night and your superset calls for dumbbell rows and stability ball leg curls, but all of the dumbbells are taken. What alternatives can you do using a pullup bar or smith machine? Using the smith machine, you can do…

• inverted rows
• underhand inverted rows
• inverted rows with your feet on the ball
• inverted rows holding the ends of a towel hung over the bar (advanced grip strength there!)
• Using the pullup bar, you can do…
• eccentric pull-ups
• regular pull-ups
• sternum pull-ups
• chinups
• side to side pull-ups

Whew!

The Turbulence Training Workout uses dozens of fat burning bodyweight exercises.

About the Author:

Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment.

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