Hey ya'll, thought I'd share my favorite way to workout. I'll be the first to admit I don't do it enough, but it builds endurance and uses muscle confusion, which helps keep you from platueing.
Basically, I pick 4 days to excercise. Two days are upper-body days, the other are lower body days. I primarily use body-weight and dumbells, but use whatever you have! The excercises I list are just examples; I do my best to use different ones every week to avoid boredom.Here's an example of the excercises used in a week:
Monday:
Dive-bomber pushups
Bicep curls with 15lb dumbells
Shoulder shrugs with same dumbells
Bicycle crunches
Wendsday:
Free squats
Calf raises using 20lb dumbells
Mountain climbers
Steam engines
Friday:
Skull crushers using 10lb dumbell
Wide push-ups
Hammer curls using 10lb dumbells
Reverse crunches
Sunday:
Flutter kicks
Lunges
Step-ups
Planks
To do these, take two decks of playing cards and shuffle them. Assign each excercise to a suit-On Monday, spades are dive-bombers, clubs are bicep curls, hearts are shrugs, and diamonds are bicycles.Basically you take cards and do that number of reps (I count face cards as 15, and aces as one explosive rep), then go to the next card without stopping. "5 of clubs=5 curls, immediatly followed by Jack of hearts=15 shrugs..". Continue until you go through both decks.
I may not be muscle bound, but my cardio is always good. This won't make you into the Hulk, but you're endurance and conditioning will benifit.
