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Pushups, whoop-de-frickin-do—that’s what used to come to mind when I thought of bodyweight exercises. But as I’ve shed some ignorance over the years, I’ve learned that the number of bodyweight exercises are endless. I’ve also learned that I’m not man enough to do even a third of them. For instance, I can’t tell you how many times I’ve fallen on my ass in the last few weeks attempting this thing called a pistol, which is an appropriate moniker for a one-legged squat since it connotes the danger that’s involved whenever I try it.

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Workout #1 is a pretty basic circuit geared toward those that fall into the beginner to intermediate fitness level. If you’ve never done anything like this, it’s pretty simple. Move from exercise to exercise with as little rest as possible.

I like to perform my first set at about ninety percent, leaving a rep or two in the tank so I’ll be able to complete all my reps on subsequent sets. When you first attempt this circuit, I recommend doing just two or three sets. Over the next few weeks, focus on perfecting your form and building your rep count before adding an extra set to your routine. Once you can do four sets without going into cardiac arrest, challenge yourself further by using a stopwatch to try and better your time from your previous workout.

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One thing I recommend doing to add to your repertoire of bodyweight exercises is to go out and buy one of those pull-up doohickeys you insert in your doorjamb. Or, if you’ve got a tree with a sturdy branch in your backyard, that’ll save you thirty bucks and a trip to Dick’s or Sports Authority.

But for the sake of this post, we’re going to focus on HIIT (High Intensity Interval Training) workouts that will leave you sucking air and feeling badass. I also like to call this the “oh shit” workout, because that’s what I utter between sets when I feel like I’m about to collapse. All you need is your body, a little space, and twenty minutes or less to complete these circuits.

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To make your circuit routine effective, I recommend focusing on compound exercises like squats, shoulder press, pull-ups, and clean and jerks. Compound exercises are those that require multi-joint movements as opposed to single-joint movements. If you need more ideas for compound exercises, think walking lunges, bent-over rows, bench press and deadlift. Below I’m giving you two different circuit routines that you can do at the gym. Move quickly between stations (30 second rest give or take), and at the completion of the first round of exercises you can take a longer rest (60-90 seconds).

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