No lifting required

weight-free training at your pace

Photography by Cory Sorensen

Believe it or not, some men have no interest in lifting weights for muscular gain. Oh, you're one of those guys? Well, even if you don't want to sweat your way to a buff bod, you can still develop an impressive physique by performing this total-body weight-free workout. These top 10 exercises hit all the major muscle groups. Some use bodyweight for resistance, so you'll get a nice pump. Best of all, since no weights are needed, it's fast and you can do it anywhere, anytime. Now you definitely have no excuses for not shaping up.

THIGHS
Front Leg Raises
Stand with feet together, grasping a support with the left hand. Keeping the knee slightly bent, proceed to raise the right leg until the thigh is parallel to the floor. Pause, then return to starting position and next raise the left leg. Perform 10 alternating repetitions with each leg.

HAMSTRINGS
Toe Touches
Stand with feet shoulder-width apart and arms overhead. Keeping the knees slightly bent, proceed to bend over and extend the right hand to the left foot. Pause, then rise to starting position and next extend the left hand to the right foot. Perform 10 alternating repetitions to each side.

FOREARMS
ToweL Twists
Stand grasping a towel in front of you with both hands. Proceed to twist it one way with the left hand and the other way with the right hand. Perform 10 repetitions.

BICEPS
Posing CurLs
Stand with arms out to sides, hands fisted. Proceed to curl arms in, squeezing biceps. Pause, then return to starting position. Perform 10 repetitions.

OBLIQUES
Raised-arm Bends
Stand with arms raised and bent overhead. Proceed to bend to the right. Pause, then bend to the left. Perform 10 alternating repetitions to each side.

BACK
Cat Backs
Get down on all fours. Let your stomach muscles sag, then proceed to arch your back. Pause, then return to starting position. Perform 10 repetitions.

SHOULDERS
LateraL Arm Raises
Stand with arms slightly bent, fists against each other in front of you. Proceed to raise arms out to sides until upper arms are parallel to the floor. Pause, then lower to starting position. Perform 10 repetitions.

CHEST
Arm Crosses
Kneel on the floor with arms extended out in front of you, palms facing each other. Proceed to cross arms in front, right over left. Pause, then return to starting position and next cross arms left over right. Perform 10 alternating crosses.

CALVES
Forced Arches
Kneel on the right knee, with the left forearm on the left knee and the right hand over the left wrist. Proceed to raise the left heel as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then switch arm and leg positions for another set with the right heel rising.

TRICEPS
Supine Push-Ups
Place your hands palms forward on the edges of a raised surface behind you, with arms bent at 90-degree angles and legs extended out in front. Proceed to press up until arms are almost straight. Pause, then lower to starting position. Perform 10 repetitions.