Total Body Workout Using Bodyweight
Posted on July 06, 2011 by Dave W
First, the standard disclaimer. Be sure to consult your physicial before embarking on a new workout program. Although you are not using weights, you still need to get in a decent warmup. We recommend something very light – a mile long jog, stationary cycling, elliptical or stairmaster. If you are in relatively decent shape, you can do your standard cardiovascular workout instead. Whatever you choose, just get your muscles loosened up.
Ok, with a warmup completed, let’s get to the actual workout! We do assume you know how to perform these exercises – if not, a quick Google search will yield basic instructions and videos. Here are the exercises you should be doing:
1. Pushup – vary your hand width for different sets. For more of a challenge, elevate your feet above your body and do an “incline” press.
2. Squat – you can put your hands behind your head, straight ahead, or holding your hips for balance.
3. Chair Dip – Sit on a chair or hard sofa with your hands next to thighs. Push upwards and bring the hips forward, legs straight so you are supporting your body weight. Bend the elbows and lower your body down until elbows are at 90 degrees. Push up for one rep.
4. Lunge – forward or sidestep lunges are good variations.
5. Pull-Up – if you can find a bar at a playground or under a stairwell, this is a great exercise for your back. Vary hand width or palms direction (forward/back) for different feels.
6. Abs Crunches – very good for your core and abs.
7. Calf Raises – can be done on stair steps or an elevated surface; do them standing.
There are two ways you can traditionally do your workout. The first is the old classic, work your way down each exercise (order is up to you, but probably best to alternate between upper body and lower body) and do 2-3 sets of 10-15 reps. The second is to do 2-3 circuits where you do one set of an exercise then move on to the next. Going through the full list of exercises once is one circuit.
We prefer to do these total body workouts using circuits – it allows for more creativity. Try adding some cardio between circuits (jumping rope or jumping jacks for 5m). Additionally, you can do an aerobic circuit where you simply do not rest between any sets. Obviously, you need to be in fairly decent shape for that!
Whether you are a beginner, frequent traveler, or simply looking for a creative way to break up your normal workout routine, this equipment-free routine can work for you. Give it a try and good luck!
For more information and free routines, visit our total body workout website, MyTotalBodyWorkout.com. We also have other full body workout tips and routines.
Article Source: http://www.articlealley.com/total-body-workout-using-bodyweight-1024193.html
do i have to take testosterone enthante before workout or after?
im about to start my cycle with testo. i had a week off the gym last week. im goin back tomorrow. can i take my first shot today? or should i take it tomorrow before or after my workout. or doesnt this matter?? im takin 500mg a week.im thinkin of taking it monday 250 on monday and 250 on thursday.
Answer
There are not words to say what a bad idea this is. 500 a week is huge and you will simply convert the excess to estrogen and get breasts. It will actually work against you hoped for growth. Plus your own testicles will stop producing and atrophy – that is shrink up and atrophy and may or may not ever produce normally again.
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