Workout 1: Keep it simple.

This workout is for anyone.  It is simple to do, simple to remember and simple to figure out even if you have not exercised on a regular basis before.  It focuses on 3 exercises: the push-up, body-weight squat, and good morning.

The Push-up:

This exercise is simple and probably not unknown to you.  The main thing I want you to get from this exercise is modification.

Modification means to change the exercise to a form you are capable of accomplishing.  This is important because not everyone can complete a military style push-up.  So what do you do when you cannot do one?  You change the style of your pushup.

  • Wall Push-ups are the easiest ones to actually do.  You put both feet on the floor 1-2 feet away from the wall.  Place your hands on the wall just below your shoulder.  Slowly lean toward the wall and slowly push back to standing.  That is 1!
  • Incline Push-ups are your medium difficulty modification.  You put both feet on the floor and place both hands on something higher than the ground.  Examples of objects to use are your bed, stairs, a kitchen counter etc.
  • Military Push-ups  are the 2nd hardest to pull off.  They are picture for you to the right.  You place both hands and both feet on the floor and slowly push up and slowly let back down.
  • Decline Push-ups are the most difficult.  These involve placing your hands on the floor and your feet on something elevated.

Major muscles exercised are your pectoralis major or chest, and triceps.

The Body-weight Squat:

This is another exercise that you may already know.  Ace Fitness has a great body-weight sqaut picture demonstration.  Modification is not so much necessary with this exercise, but if it is too difficult to go all the way down as suggested then only go half way.

Major muscles exercised are quadriceps, front of upper thigh, butt and Calf.

The Good Morning:

This exercise is very simple as well.  You stand up straight, slowly bend at the waist until your upper body is parallel to the ground.  After a few seconds you slowly return to your starting position.

Major muscles exercised are your erectors in your lower back and your hamstrings.

The Workout:

Monday:  

  • Pick a modification if necessary that works for you.
  • Then start with Push-ups.
  •  The goal is 3 sets of 10 reps.
  •  This means doing 10 push-ups in a row and resting.  Then doing another 10 and resting.  And then doing 10 one more time for a total 3 sets.

Tuesday:

  • Still going for 3 sets of 10 reps, but today the exercises are good mornings and body-weight squats.
  •  This means you will be doing six sets total.  Three sets should be completed for each exercise.

Wednesday:

  • 3 Sets for 10 reps is the norm for this week and we are back to push-ups.

Thursday:

  • Repeat Tuesday’s workout.

Friday:

  • Repeat Monday and Wednesday’s workouts to finish out your week.

The Weekend: 

  • Rest is a vital part of an exercise routine.  Without adequate rest your body will not recover as it should.
  • Lack of rest increases the possibility of injury and can take away from your future workouts.
  •  So rest, hang out with your family or friends and take a load off.

One Last Note:

If you EVER feel pain more severe than muscles aching during exercise, STOP.  The last thing anyone want is to get hurt.  If you experience this kind of pain it is a good idea to see a doctor before you continue exercise to make sure there is not a problem.

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2 thoughts on “Workout 1: Keep it simple.

  1. Thanks Josh, this workout seems easy to follow, specially for someone older and sedentary like me. Good links too, I like being able to see what the full exercise looks like. Maybe a visual reference to muscles exercised would be good.

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