The Busy Fitness Pro

Posts Tagged ‘Push Ups’

Most health clubs and workout facilities push workout plans that concentrate on working individual muscles one at a time.A typical routine will have you working your chest and triceps one day, your back and biceps on another day, and so on.

Body weight workouts don’t use machines or weights. They focus on the use of your own body weight to provide resistance.Push-ups, crunches, and hand stand raises are all examples of body weight exercises.

Obvious benefits to jumping into a body weight workout program include:

• No gym required
• Focuses on the core muscle groups
• Minimal space required
• Can be done anytime

Another major benefit of a well-planned body weight exercise program, is that it will force you to develop “real world” balance, endurance, and strength.

What is “real world” strength? Real world strength is measured by an ability to perform real tasks such as throwing a ball, moving a heavy piece of furniture up stairs, or swinging an axe to chop a tree down.All these activities require the coordination of multiple muscles to accomplish a goal. Strength, balance, and endurance all come into play.

Pumping out repetitions on the calf raise machine at your local health club might produce ham hocks on your calves, but it won’t help you much when it comes time to carry a couch up some stairs.Core muscle development is key. A good workout program should focus on working major muscle groups in conjunction with each other to ensure maximum development of strength and coordination. This will not only help in sports such as swimming, tennis, or golf, but will also enhance your abilities to perform everyday tasks such as heavy lifting, mowing the lawn, or painting a house.


An effective body weight exercise program can push you in ways that traditional gym workouts don’t. They provide a more robust, coordinated workout that will maximize your development of overall strength, flexibility, and agility. Check out a brand new comprehensive body weight workout plan that will get you in the best shape of your life.

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This perfect workout which I will describe in detail can be characterized as:

Non conventional, very demanding, multifunctional and holistic.

Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:

- it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.

- you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!

On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.

This is because this workout is really for tough guys.

Epigrammatically the workout consists of:

3 minutes for a general warm up

5 minutes for a total bodyweight workout

10 minutes of strength training with dumbbells

10 minutes of HIIT

7 minutes for cooling down and static stretching.

a) Warm up

Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.

This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.

The warm up should be of general type, nothing specific.

I recommend starting with light aerobic exercise and slowly building up speed. Specifically:

- jogging in place

- doing some jumping jacks

- also some flexibility exercises (not stretching! Keep stretching for after cool down).

b) Total bodyweight workout

These tough and functional workouts are the best investment for your time. You can do three types of exercise:

- lower body exercises

Emphasis on various squats and lunges.

- upper body exercises

Emphasis on the endless versions of push ups, bear crawling etc.

- core and abs strengthening

Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.

You can mix these exercises as you wish but the most logical sequence is:

Upper body exercise

Lower body exercise

Core strengthening.

For example:

Plyo push ups

Bodyweight squats

Spiderman lunges etc.

Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.

After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.

Chris Strogilis
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