A Simple Workout Routine

I have emphasized the importance of a good routine that does not require a gym. Here is an example of a routine that is a great way to stay fit and in shape at anytime at any location.

Exercises:

Upper Body

• Pushups: Works your chest, arms, shoulders and back.
• Arm Circles: Done properly will work your shoulders and tapezius (neck) muscles.
• Dips: Triceps (back of your upper arm) and chest.

Lower Body

• Burpees: Works entire body and gets heart rate up to fat burning level
• Prisoner Squats: Hips, thighs, and butt
• Chair Sit: Hips and thighs

Abdominals

• Crunches: upper abdominal (stomach) muscles
• Bridge: Lower back muscles
• L-Sit: upper and lower abdominals

The Routine:

I like to alternate between upper body exercises, lower body exercises and abdominal exercises. There are three different exercises that I will recommend that you do to keep the routine fresh, but give it a little different feel each time. Do one routine three times a week and your metabolism will increase and you will begin to burn fat.

Routine One

Do 10-15 repetitions for each exercise, do all exercises in a row, rest for 60 seconds and then do them again for a total of 3 sets. You should also walk, jog, or run for another 30 minutes either before or after your routine. Walking or any other motion exercise does not need to be done at a rate that gets the heart rate running high (over 100 beats per minute) instead walk briskly but also keep it under control.

Burpees
Pushups
Crunches
Squats
Dips
Bridge (hold for 30 seconds)
Arm Circles (small rotations for 15 seconds on direction 15 seconds in the other direction)
Chair Sit (hold for 1 minute minimum)
L-Sit (hold for 45 seconds or longer)

If each exercise takes 20 seconds and the rest time is 60 seconds you should finish this routine in a little over 15 minutes. Again do all 9 exercises in a row and then rest for 60 seconds. This will get your heart rate up, and keep it there, but it will also give you a little recuperation time.

Routine Two

If you have a good park or exercise area this is a fun way to get a good exercise. We will walk in intervals and then do one of each of the exercises listed above. Pick one exercise for upper body, lower body, and abdominals. I will use Pushups, Squats, and Crunches for my example but you can use any of the exercises that you want as long as they work three different groups.

Walk for 5 minutes
10 Pushups
10 Squats
15 Crunches

Walk 10 minutes
10 Pushups
10 Squats
15 Crunches

Walk 15 minutes
10 Pushups
10 Squats
15 Crunches

Walk 10 minutes
5 Pushups
5 Squats
10 Crunches

Walk 5 minutes
5 Pushups
5 Squats
10 Crunches

Total workout time is a little less than 1 hour. This is a good workout to do because it sustains a fat burning time for a good duration and you get all your muscles involved. If you feel like you need to add more repetitions to your workouts then go right ahead and do it. If you really want a good workout then you can jog or run between sets. This also works best to walk or jog in one direction for half the exercise then turn around and come back.

Routine Three

This is a real killer, if you can get through this one you are in great shape. This also works good in “shocking” the system. What I mean is that sometimes your body becomes accustom to the workout. This will tell the body that you are still working it and it will respond better in the future.

10 Burpees
10 Pushups
10 Crunches
Rest 60 seconds
9 Burpees
9 Squats
9 Dips
Bridge (hold for 30 seconds)
Rest 60 seconds
8 Burpees
Arm Circles (rotate for 15 seconds in one direction and 15 seconds in the other direction)
Chair Sit (hold for 30 seconds)
L-Sit (hold for 30 seconds)
Rest 60 seconds
7 Burpees
Rest 60 Seconds
6 Burpees
Rest 60 seconds
5 Burpees
Rest 60 seconds
4 Burpees
Rest 60 seconds
3 Burpees
Rest 60 seconds
3 Burpees
Rest 60 seconds
2 Burpees
Rest 60 Seconds
1 Burpee

We get all of our exercises in and then we just concentrate on the burpees to keep the heart rate up and to get a full body workout. If you can make it through all the exercises you are doing well.

There are a lot of other routines that you can create yourself. These exercises are great ways to use most of the major muscle groups in your body creating a well rounded workout.

Quick Lower Body Workout

Tags: Abdominal Exercises, Arm Circles, Beats Per Minute, Burpees, Dips, Heart Rate, Hips And Thighs, Hips Thighs, Lower Back Muscles, Lower Body Exercises, Motion Exercise, Neck Muscles, Recuperation Time, Repetitions, Rest Time, Routine Three, Squats, Stomach Muscles, Upper Arm, Workout Routine

This entry was posted on March 25, 2009 at 1:40 pm and is filed under Bodyweight Workouts, Strength, Workouts. You can follow any responses to this entry through the RSS 2.0 feed.