Welcome to Cabral House Call. I'm Stephen Cabral, Board Certified Natural Doctor, and today we are going to answer your questions on fitness and training.

First question is, what are workouts you can do at home without machines?

So one of the nice things about this is,

with a lot of the trends that we're seeing,

we are seeing a movement towards more, of course,

functional-based exercises, but also really body weight-based

training. And so you can almost do any exercise you are looking to work in terms of body

parts, simply with your own body weight. But what I would say

is a little bit of a caveat to that. So what I would make as a work around is how do you work your

back muscles? Like how do you do this rowing motion? So where you're

pulling your hands back towards your chest, opening up your chest the opposite of a push-up.

So when you're looking at how do you do that, one of the best ways to do it is either a plank where you're opening up one arm for that one of the best ways to do it is either plank where you're opening up one

arm for that kind of abduction away from the body or you are doing at home simply

getting an exercise band and being able to do rows pulling back or reverse flies

pulling back or something like that where you're able to work the opposite

muscles of your chest because remember you can do push-ups you can do planks you can do

all sorts of things, body weight

based for that.

But how do you work those back muscles?

So what I would say is you can do your squats, your lunges, your step-ups, and even

some variation of a deadlift with your own body weight and the

upper body, if you have a pull-up bar, remember you can get a pull-up bar for like $20.

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