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There is no reason why you have to be in the gym to get a great workout. In fact, there are many people in superb shape who have never lifted a weight in their life! Here is a great workout that does not require any equipment (of course, having access to a pull up bar or similar would be great!). Hopefully it motivates you to get in a quick workout, especially when it’s tough to get to the gym.
While this is a “weight bearing” program, it is good to get in a light warmup. This could a slow 1 mile jog or some cardio on your favorite treadmill or rowing machine. If you are in good shape, go ahead and do your regular cardio workout first. It is always smart to be loosened up before any workout. And as always, consult your doctor before engaging in any new workout!
Let’s begin. One assumption I have made is that your know how to perform these exercises. If you are unsure, you can do a web search on any of them for instructions or even videos. First, let’s look at the exercises we will be using:
Push-up – you can vary the width of your hand placements. Also, elevating your feet mimics and incline press.
Squat – hold your hands on your hips, straight in front, or behind your head for balance.
Chair Dip – Sit on a chair or hard sofa with your hands next to thighs. Push upwards and bring the hips forward, legs straight so you are supporting your body weight. Bend the elbows and lower your body down until elbows are at 90 degrees. Push up for one rep.
Lunge – forward or sidestep lunges are good variations.
Pull-up – if a bar is available, a great back exercise.
Crunches – classic ab exercise also works your core.
Calf Raises – can be done on stair steps or an elevated surface; do them standing.

There are two ways you can traditionally do your workout. The first is the old classic, work your way down each exercise (order is up to you, but probably best to alternate between upper body and lower body) and do 2-3 sets of 10-15 reps. The second is to do 2-3 circuits where you do one set of an exercise then move on to the next. Going through the full list of exercises once is one circuit.
For these weight-free workouts, I think doing circuits is better because you can be more creative. You can mix in some cardio between circuits – maybe do 100 jumping jacks or skip rope for 3-5 minutes. Alternatively, you can try going through the entire circuits without any rest between sets.
As you can see, this type of workout is beneficial for lots of different people and situations. I tend to do this workout either when I’m on the road or need a break from the normal weight lifting routines. It is also great for beginners who want to build some strength and stamina before hitting the gym.
We hope this article was useful – now go get fit!

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Today is Independence Day here in the States. Since I’m leaving for a good while, I feel it is necessary to write about why I love being an American.
Regardless of all the political spin and protesting (which is an altogether different reason why America is great), our Founding Fathers set up an effective government. We have a solid framework in the Constitution, which grants us freedoms only dreamt about in other parts of the world. Our system of checks and balances limits power and reduces corruption. Thanks to our system, if we don’t like something, we can change it. Vote for Giuliani, Obama, or Scooby Doo..it’s your right.
No, seriously..Vote Travis in ’08
Our military will defend us to the ends of the earth. American armed forces are unmatched the world over. Think about where our nation would be without the bravery exhibited in the Revolution or World War II. Yes, we’re in Iraq. And yes, many people don’t think we should be. But we’re there, so support our troops. We don’t get walked on, and our military is the reason why.
The next thing I love about my country is its capitalist economy. Hey, I have to act like a business student at some point. Anyone with enough resources can start a business, invest, and reap financial gain. The state (for the most part) allows market forces to mandate the successes and failures of a sector, business, or product. We control our own destiny. That individualism translates to a motivated workforce and an economic superpower on the global stage. Cha-Ching.
To stay within the context of this blog, I’m also thankful that I’m free to travel and further my education. The American government has sponsored my exchange experience in Germany, which in itself illustrates the endless opportunities Americans have in today’s world.
I’m proud to call myself American. I hope I’m able to represent my country well during my year in Germany.
Check out more at [http://www.tcthompson.blogspot.com]

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“Service to many, leads to greatness” is a quote and a truth that I shall never forget or take for granted, and is the ultimate mission of and purpose of my life. Service! There more I study this term, the more I understand its practice is indeed the key to freedom and prosperity. Why is service to many a pathway to greatness? As the term denotes and means to act in a way of helping and aiding someone in need, thereby attracting to the one who is serving and the one being served an energy of gratitude and fulfillment.
I am one that believes people should be an attitude, spirit, and desire to serve. It is in this spirit that I write this article. One of my mentors and spiritual teachers once said “the best and greatest religion on earth is treating people the way we want to be treated.” There’s no particular name given to this religion, just a profound practice of good. Everybody inherently wants to be treated with care and love. It is in this spirit that I choose to serve humanity.
One of the ways I serve is by answering the call and prayer of many who desire change financially and economically, which produces, on another level, spiritual and mental freedom. The freedom I speak of is the freedom the think outside of the proverbial box, to do some good in a world that is screaming for change.
In closing, I wish to convey that it is my heart felt intent and desire that we strive to all that we can be in service to others, thereby increasing ourselves in every way. Feel free to visit us on online at website at the bottom of the page. Myself and business partner Jay actively involved in the service leading people to financial freedom through teaching skill sets that last a life time. Peace and blessings, as I look to connect with, in more ways than one, those who are sick and tired of being sick and tired of not being in position of true financial freedom.

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