Performing any exercise, is it just a matter of “Drop and give me 20?” or is there more to exercising?
There can be. You can make exercising as easy or as complex as you want it to be.
Personally I stick to KISS, no not the band rather, “Keep It Simple Stupid”
My workout focuses on about 15 or so different types of exercises based on functional movement incorporating the entire body using body and weights for resistance.
Try whenever possible to use compound movements i.e. where two or more joints are used to perform any given exercise.
Here is an idea of some exercises I would use in a typical workout. I wouldn’t use them all together, just pick 3 -4 covering all body parts. Here is a list:
|Chin ups||Lunges||Leg Raises|
|Inverted rows||Step Ups||Planks|
|Upright Dum bell rows||Box Jumps||Sit up’s|
|Dips||Stair Climbs||Reverse Bridge|
So on any given day I would pick one or two from each list. Again these are only the basics. I may pick a push up and do clap push ups or a chin up and use wide grip, narrow grip, reverse hold, forward hold (you get the idea). For lower, vary your squat and lunges by throwing in jump squats or lunges. Bring a kettle bell or dumbbell into your squat and you can do a kettle bell swing or squat and shoulder press. It is all about variety and not getting bored with your workout. You can see that I have included Burpees in all three categories.
The reason. Well, if someone were to ask me if I could do only one exercise to cover all body parts and be done with it what would that exercise be?
My Answer… (Drum roll…) You guessed it Burpees, guaranteed to make the most hard core cross fitter shed a tear when mentioned. Burpees cover the entire exercise spectrum,
Upper body, lower body, cardio and core. So if you really want to challenge yourself mentally and physically try a burpee workout.
Another question I get asked a lot is how many reps do you do, how long do you go. Well, this depends on what you want to achieve. My workout typically goes for 20 – 25 minutes, sometimes shorter if I am doing Burpees, aaahh! I don’t like to count reps generally, I do my work out in intervals unless doing a cross fit workout where you do have to count.
My intervals will be 20 seconds on 10 seconds rest or 20 seconds on 15 seconds rest. High intensity GET IN, GET OUT! That’s my philosophy.
Mix that with a good diet and 7-8 hours sleep a night and the Golden triangle is complete.