Expert: Rich Ruffing - 1/24/2008

Question
Facts about me.
I am a 6’ 2”, 215 lbs male.     

Question:
Is there anything I can do to at home to maintain my 215 lbs., but replacing the fat with muscle mass?  I do not own any workout equipment and can’t afford the gym.

Answer
Hi Jonathon.  No equipment, no problem.  There's a lot of great stuff you can do at home to lean out your physique:  push up variations, squat variations, lunge variations, plank variations, jumping jacks, burpees, etc..  Here's a sample workout:

A1)Push ups 2 x max reps
A2)Split Squat 2 x 10-12 reps each side
A3)Scapular Wall Slides 2 x 12-15 reps
A4)Single Leg Hip Extension 2 x 10-12 reps

Perform all four exercises in succession, resting 60 seconds between each exercise.  Progressively make the workout more challenging by doing the following:
Week Two: 3 sets of each exercise
Week Three: cut the rest interval to 45 seconds
Week Four: 4 sets of each exercise with 45 second rest intervals.
Week Five: cut the rest interval to 30 seconds
Week Six:  5 sets of each exercise with 30 second rest intervals

That has you covered for six weeks.  After the six week period, keep the same template, but go to more advanced forms of each exercise.