The more and more people I talk to, the more and more questions I receive on how people can increase the effectiveness of their workouts while decreasing the total amount of time they spend working out? With the busy schedules that every America lives by we must utilize the time we have set aside for completing our variety of tasks. By incorporating body weight exercises into our workouts and daily routines we can really supercharge our effectiveness while strengthening the large muscle groups in our body.
Most everyone has performed a push-up or pull-up at sometime in their life whether it was at a youth camp as a child or in your mandatory gym class in High School. At some point we’ve done these exercises and know how truly difficult they can be if not performed frequently! That’s why it’s critical to work these movements into our routines intermittently and even during the day when sitting at your desk for a long period or after being stuck in a meeting all morning! The best characteristic of body weight exercises is that they can be performed without any type of equipment whatsoever!
One way Tom and I like to incorporate body weight exercises into our workouts is by super setting them with a set of repetitions of the same muscle group. For instance, we will perform a set of reps for a Swiss Ball Chest Press with dumbbells and immediately after completion, perform 25 pushups concentrating on perfect form and posture while utilizing a 4/2/1 tempo. We’ve noticed that formatting our workouts this way really supercharges our heart rate and fatigues our muscle groups exponentially! Movements such as Jumping Rope, Planks, Pull-ups, and Reverse Push-ups between our typical strength movements are phenomenal in achieving a high EPOC after our workout sessions and working our muscles groups proprioceptively.
The next few days think about how you can add a few body weight exercises into your workout session during a typical time when you would be resting or taking a break to socialize! I believe that you will notice a big difference in your level of fatigue afterwards and begin to strengthen your body without any equipment at all! Until next time, exercise away!——> R’s