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3 Advanced Bodyweight Workouts Using the Basics
3 Advanced Body weight Workouts Using the BasicsBy Parth Shah
A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I'm going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.
Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups
Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 0800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups
Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups
A tip on how to set these workouts up:
It will be difficult to select a track with a playgroundnearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.
Other options u can do is to replace the pull-ups with body weight squats if you are unable to select a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The greatest solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push ups to replace regular push-ups.
The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.
About the Author
Parth Shah is a Strength and Fitness Consultant specializing in developing practical, sustainable fitness solutions for his clients. He is currently going through his own personal physical transformation. His thoughts, ideas, and belief can be found on his website, http://www.ShahTraining.com
,Exercise For ABS Diet
Exercise For ABS DietBy Kris Lee
Adequate exercise is as important as good nutrition in losing fat or adipose tissue and flattening the stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week. There are three basic principles to the exercise program: leave at least 48 hours between weights workouts of the same body part; do no exercises one day a week; and warm up for five minutes before exercising by jogging lightly, riding a stationary bike, jumping rope, or doing jumping jacks. There are three components of the plan that target different types of exercise:
* Strength training-Total-body workouts three days a week, with one workout placing extra emphasis on the leg muscles.
* Cardiovascular exercises-Do these twice a week in-between strength training days. Activities include cycling, running, swimming, brisk walking, and stair climbing.
* Abdominal (ab) exercises-Do ab exercises two or three times a week, before strength training workouts.
GETTING STARTED. People who are not already.
exercising should do light strengthening exercises three days a week for the first two weeks. One sample routine is to alternate between three sets of eight to 10 push ups and three sets of 15-20 squats with no weights. Rest for one minute between sets. Whenit Page 3 becomes easy to do 10 or more push ups and 20 or more squats, increase the number of push ups and add weights to the squats, using either a barbell or dumbbells. The weights routine should be followed by 30 minutes of brisk walking.
People who already exercise regularly should consider switching from their current workout routine to the Abs diet workout for at least the first few weeks, according to Zinczenko. For max results, it is greatest to change the workout routine every month to keep the body from adapting to a repetitious routine that can slow muscle development. The Abs diet suggests the basic workout be done on Mondays and Wednesdays, starting with one set of an ab exercise from each of the five categories of abdominal regions. Follow this with two circuits of one set of the core exercises in the order listed. On Tuesdays and Thursdays, do 20-30 minutes of cardiovascular exercise. On Friday, do the Monday through Wednesday workout however in place of the ab exercises, traveling lunges, 10-12 reps, and step-ups, 10-12 reps each leg. Do two complete circuits
For more information on Diet and Fitness, visit my complete diet blog here.
,Arm Workouts - 2 Killer Upper Arm Exercises For Mass
Arm Workouts - 2 Killer Upper Arm Exercises For MassBy Kurt Naulaerts
When you are engaging in arm workouts, you should do exercises that will train all muscles in your arms including the upper and lower arms. This will give you strength as well as muscle definition and tone in your arms.
There are various ways that you can start arm workouts. One of the most common and timeless upper arm exercises for mass are push ups. You do push ups by laying flat on your stomach and pushing yourself up with your arms. This entails pushing the entire body up with the arms. This exercise is very hard to do at first, however as you continue to do this, you will be able to add more of these arm workouts to your exercise routine.
Push ups are one of the oldest arm workouts that there are. Women who do these arm workouts can do them by bending their knees and just using their arms to push up the upper portion of their body. These type of modified push ups are easier for women who do not have the upper body strength as men. They can also work to tone the muscles and give muscle definition.