Physical Fitness advice

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Smash05

Joined
Jul 16, 2007
Messages
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I'm finding it hard to get to the gym these days with my current work schedule. I am walking longer distances to and from transit to try to keep up my cardio, can someone recommend a pushup/sit up regimine for me to do when I get home? Something I can bang out in about 20 mins before dinner has to be made. Thanks
 
This might seem a bit extreeme and might no work for your work environment. I built stand up desks for myself and 3 othe guys at the office so we stand up all day. Then we set up short excersizes stretching a 9 am 2-3 sets of 20 pushups at 11 am lunges and squats at 2 pm and the planks and a leg lift ab workout at 4 pm. Then generally after work we go for a run but during the day it helps keep you focused and alert and you get in excersizes you wouldent normally get in during the say especially if you are working 10 or 12 hours a day.

Works for me hope that's somewhat helpful. Typed this on my phone sorry for any errors.
 
The Marine Corps 'Daily Dozen'.....

Alternating Toe Touches

Bends and thrusts

Trunk twisters

Crunches

Flutter kicks

Leg lifts

Side Straddle Hops (Jumping Jacks)

Mountain climbers

Push ups

Stretching Exercise - Stand up straight, cross one leg over the other at the ankle, bend down and stretch the hamstring for a count of four and then return to starting position. Half are done with left leg forward, half with right leg forward.

Cherry pickers - Legs spread, start with hands on hips. Bend down and touch the fingertips to the ground between the legs as far back as possible, raise slightly and go a little further back, repeat once more then rise back to the starting position.

Rowing exercise - Lay flat on the ground with your arms extended on the ground above your head. You bring the arms forward and lift your shoulders (sort of like doing a crunch except the arms stay straight) and at the same time lift your legs up and bring your knees towards your chest. Your arms end up parallel to the ground on the outside of your legs. Hold it for a second and then return to the starting position.
 
You can try the 100 push-up program. I didn't really like it, but it worked for another guy at work.

There are really great body-weight exercises.

Regular Push-Ups
Diamond Push-Ups
Pull-Ups (If you can't do real pull-ups, do Aussie pull-ups)
Reverse-Grip Pull-Ups
Dips
Crunches
Supine Bicycle
Shoulder Bridge
Bridge

Watch You-Tube for yoga and pilates exercises.

I would first determine what you can actually do right now. Koyote says the book Convict Conditioning is good.

Basically, it sounds like you're wanting to do military PT, so search for that.
 
Have you heard of "Deck of Cards Workout" ? I just assign a different excercise to each suit, shuffle the cards and what ever turns up, do the excercise assigned to the card and the amount of reps indicated on the card. Example say Hearts is jumping jacks.
I turn over a 10 of hearts = 10 jumping jacks. or whatever excercise you want it to be.
I've done this in hotel rooms, in the house, out in the garage, wherever. All you need is a deck of cards and about 15 - 20 minutes for a quick workout.
 
The best workout I have found for 20 minutes is jumping rope, if you want arm and shoulder use a heavy rope. Next of running this burns the most calories.
 
If you can get a chinup bar, it would be well worth the money. With it, you can obviously do chins and different variations, but with some nylon webbing you can do dips and I find them far better than pshups for overall upper body strength. Just a thought:thumbup:
I've also got Ross Enamait's "Infinite Intensity" and it offers plenty of ideas and workouts. In my mind, any guy who can do a 500lb deadlift and one-arms chins is worth checking out.
 
Every muscle has an opposing muscle group. The biceps have the triceps, the abs have the erector spinae (lower back), the pecs have the lats/rhomboids. The back is often neglected because it doesn't show in the mirror, make sure you train the opposing muscles or risk bad posture/ back problems. ie. if the chest gets too strong for the upper back, you get the rounding of the shoulders.
Lecture over!

Remember to work the back too. This is a little harder with bodyweight exercise but not impossible.

Chest: innumerable pushup variations.
Upperback: Chinups/ Pullups/ bodyweight row
Abs: crunches etc.
Lower back: Back extensions, supermans
Quads: Squats
Hamstrings: hamstring raises.

There ya go, pretty much every major muscle group in the body covered :)
 
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