My friend Rusty Moore has just put up a post on his website Fitness Black Book that outlines and incredible workout without lifting weights.
The blog post points out that those of us who are more fit will get greater benefits from brief intense workouts.
Fit people produce much more glycerol after a workout than someone who is not in as good of shape. Glycerol levels are an indicator of fat breakdown. Fit people burn much more fat after a brief workout than people who are not as fit (even when doing an identical workout).
There are only a few exercises that can add strength and mass to your legs and hip muscles quickly. One of them is the squat. While it seems simple to do, if done incorrectly, over time it can lead to knee problems and potential back injuries. To perfect your form, I recommend doing them without weights.
Mountain Climber Exercise
A good whole body workout that incorporates strengthening as well as cardio is “The Mountain Climber Exercise”. This particular movement is done from the “push up” position where you alternate bringing one knee forward toward the same side elbow and then back to the original push up position.
You can start this exercise out slowly and then increase the rhythm and tempo as you become a little more comfortable with it. Either way, whether you do it slow or fast, you’ll feel it in your abs and in your arms and shoulders.
At one time or another you may have heard someone ask about wrist strengthening exercises. Typically they say something like “I can’t workout that hard because I have weak wrists”, or, “My wrists are weak because every time I put pressure on my wrists, they hurt”. And, so, they are looking for some way to “strengthen” their wrists.
I wrote a previous post on wrist exercises and described a little in general about the wrist anatomy (how it’s put together). For review, the wrist is made up of 8 bones that are attached to each other by ligaments and not muscles. These bones then attach to the hand and also the forearm by ligaments to give the wrist stability. Unless these ligaments are stretched or torn, the wrist itself is probably as “strong” as it can be.
This is a preview of
Wrist Strengthening Exercises – Pronation/Supination
. Read the full post (1094 words, 5 images, estimated 4:23 mins reading time)
I am directing this post to all the readers and visitors who haven’t grabbed their free copy of the Body-weight Exercise Fundementals workout program. I wanted to tell you a little more about the book and something about my own personal experience while doing the workout itself.
This exercise program is surprisingly different than what I was anticipating. While it’s a simple program, it’s fairly comprehensive at the same time. In fact, the workout program that I’ll send you is a detailed systematic workout without weights. And one of the best things about it is that each session can be done in under 20 minutes each.