skip to Main Content
The Pure Body Workout – The 2 Best Strength Training Exercises Without Weights!

The Pure Body Workout – The 2 Best Strength Training Exercises Without Weights!

Strength training without weights can be very effective if you have a good plan in place. This is why I wrote this article because you can apply the following 2 exercises to your personal program for some serious results.
1. The 3 Count Burpee: This is an exercise that incorporates total body effort. Essentially it is called a 3 count because there are 3 steps that make up a single repetition. To begin this drill simply stand with your feet about shoulder width apart. The first count (or step) involves crouching down and placing your hands flat on the ground in front of you. Count 2 involves kicking your feet back behind you bringing your body into an upright push up position. Finally, count 3 involves kicking your feet back up underneath you and standing up. All of this equates to a single repetition! This is a total body strength and cardio workout that doesn’t require a single weight. Give it a shot.
2. The Walking Side Lunge: This is an exercise that will surely get your attention. To begin, make sure that you have a bit of open flat space to work with. Stand once again with your feet at shoulder width distance. Now for the sake of this article lets address doing this on your right side first. As you stand be aware that you are going to be moving to your right. From your stance you want to laterally lunge (or step) with your right leg wider than the angle of your shoulder. You want to place all of your weight primarily on your right leg. Make sure to keep your right foot flat and slightly angle your right foot away from you (only slightly!) 
As you descend in the side lunge make sure to kick your rear back by bending at your hip first. As you lower your body into the lunge simply keep your left leg straight with your left foot planted. As you stand up out of the lunge simply step laterally with your left foot bringing your feet back to a shoulder width stance. From here laterally lunge with your right leg again to keep moving your body in the RIGHT direction. These workout exercises are highly effective without the need for weights. Remember to train hard, but train smart!
To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My “Better Than Steroids Ebook” by clicking here:
You will become one of my Free Elite Members if you make your “Better Than Steroids” purchase, but to just become one of my Elite Members and receive my free Newsletter just go to


I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

This Post Has 2 Comments
  1. Great stuff. This post is just begging for a video!

    My favorite burpee variation is burpee to a jumping pullup.

    I also like sit-thu's a lot. Great strength/cardio exercise, especially for wrestlers, jits and MMA'ers, and really warms up the shoulders and hips.

  2. TK, thanks man. Yes I love the burpee pull up combination as well! I make my Muay Thai fighters incorporate this in along with kettlebell swings and snatches. The calisthenics are all great for athletic performance. I'm glad you enjoyed the post my friend.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide