Exercise 1: Sprints; lower body
OK, here is your chance to go for that run we were talking about
earlier. Instead of running for 30 minutes however, you are going to
sprint all out for about 20 seconds. The proper sprinting form involves
keeping your chin up, kicking your knees up high in the front, and
swinging your arms to generate momentum. After the sprint you may feel
free to put your hands on your head and walk around huffing and puffing
for about 2 minutes. The best practice is to pick two points, perhaps
telephone poles or the length of the local high school track, sprint
from one to the other, and rest to go for a 5 minute jog first in order
to warm up your body, and make sure you stretch for at least 5 minutes
after sprinting.
Total Time: 15 minutes
Exercise 2: Clap pushups; upper chest, triceps, shoulders
Everyone loves a good set of pushups. But for strength training you
want to avoid endless sets of 50 pushups at a time. In order to
correctly utilize your fast-twitch muscle fibers, you want to push up
as explosively as possible. Clapping push ups are the solution. The
proper push up form to target chest involves positioning your hands
just outside shoulder width, upper arms perpendicular to your torso,
head up, and body straight like a board. Now, lower yourself down until
just before your body and chin touches the floor. Push up as hard and
fast as you can, your hands should leave the floor and you will attempt
to execute a clap in mid-air.
If you are not strong enough to clap, place two books beside your
hands and use the momentum to jump your hands up on top of the books.
Climb back down to the floor one hand at a time. You should not be able
to do more than 20 reps if you are pushing AS HARD AS YOU CAN off the
floor, unless you are resting far too long between reps. Four sets
should suffice; rest 60 seconds between sets, and don’t forget to do a
set of 20 without a clap to warm up your upper body first.
Total Time: 8 minutes.
by walking back to the original point. Even better, if you have a
stopwatch you can try to beat your time. Six sprints should suffice.
Don’t forgetExercise 3: Pull ups; back, biceps
I don’t really care where you are, you can find a place to do pull
ups. Find a tree branch, a playground, a ledge, a flag pole, I don’t
care, use a doorway if you have to. If you look hard enough you will
find a place to do pull ups. Since most people can’t execute more than
20 pull ups with strict form, you don’t really have to add much to this
exercise to get sufficient type II fiber training. If you need or
desire extra weight just find something to hold between your feet.
Proper pull up form means your hands should be 1 inch wider than
shoulder width, and you want to get your chin OVER the bar on every
rep. Your palms should also be facing away from your face (pronated).
If you can’t get your chin over the bar then maybe you should find
a new hobby like stamp collecting, knitting, or perhaps curling (no, I
don’t mean biceps curls, but I suppose that is also a viable
alternative hobby if you don’t want to be serious about strength
training). Four sets should suffice; rest 60 seconds between sets, no
warm-up is necessary unless you plan on hanging a lot of weight between
your feet.
Total Time: 6 mins
Exercise 4: Close grip, diamond push ups; triceps, lower chest
Basically the same exercise as regular push-ups, but you want to
place your hands directly under your chest. Make an L with your thumb
and forefinger on each hand, and touch opposing thumbs and opposing
forefingers on the floor. The shape of the empty space between your
hands should resemble a diamond. There is no reason to jump or clap
since you should be significantly fatigued from the last two exercises.
Bang out as many as you can for 2 sets, resting 60 seconds between. No
warm up necessary.
Total Time: 5 mins
Exercise 5: Chin ups; back, biceps
Basically the same as regular pull ups, but you want your palms to
be facing your body (supinated), and you can place your hands a bit
closer; an inch inside shoulder width. This should be completed for 2
sets, resting 60 seconds between sets.
Total Time: 5 mins
Exercises 6 & 7: Standing heel raises
These should be performed in series with lying sit ups; calves and
abs. No want wants to forget about those look-good feel-good muscles!
For the heel raises you want to toss a book on the floor, standing with
the toes of ONE FOOT on the edge of the book, drop down into a full
stretch with your heel well below your toes, and pop up into a full
flexion with your heel well above your toes. The flexion should be
executed as fast as possible to stimulate the type II fibers. You may
use a wall or a chair for stability, but don’t you dare lean on
anything. This might be tough at first, especially if your balance
leaves something to be desired. When you are done with the first foot,
switch.
For lying sit-ups you will want to lie down flat, cross your hands
over your chest or put your hands on your head to make it harder (hold
something above your head to make it even harder). Pick a spot on the
ceiling or wall to stare at, and sit-up so that your upper body is
ALMOST perpendicular to the floor. Then lay back down until your body
is ALMOST parallel to the floor. Keep tension on your abs at all times,
and sit up as quickly as possible. These should not be slow, controlled
sit ups, but rather explosive abdominal contractions which result in
your upper body rising up off the floor to a sitting position.
The calf raises and sit ups should be executed without rest for a total of 3 sets each. Warm ups are not required.
Total Time: 12 mins
Now stretch for about 10 minutes and you are done. 60 minutes later
you have just completed a full-body workout with stretching, and are
now healthier for your efforts. This entire workout can be executed
every other day as total body training workout. There are also other
exercises that can be substituted for variation including
bed/table/chair dips for triceps, plyometric jumping for the legs,
curling furniture of various sorts for the triceps, pick anything heavy
up and press it over your head for shoulders, or you can be creative
and make something up on your own. Those of you that are serious about
strength training will find a way.
Note:Drink Water.. And Joshsta Is The S***t
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