You are into your workouts. You know when, where, and how long you are going to workout. You know which exercises you are going to do and why you are doing them. You are almost to your workout time – when something derails you! Now what are you going to do? You know you need to workout and you really want to but your time just got cut way short. Here are three exercises you can do to work the majority of your body quick!
The Push-Up – push ups focus your work on the chest and triceps (back of the upper arm). Remember safety. Keep your core tight. This allows you to work the abdominals and lower back as you stabilize your movements. You can do push-ups on the wall, on your hands and knees, or on your hands and toes. You can also change arm positions to emphasize the muscles differently.
The Squat – A basic squat gets most of your lower body. Your quadriceps work to extend your knee as you stand, your glutes and hamstrings work through the hip extension, your tibialis anterior (front of the lower leg) may do work as you flex at the ankle and your gastrocnemius and soleus (calfs) may work if you finish the movement on your toes. Add in plyometrics and jump and you’ve added another layer of work.
The Pull-Up – pull-ups work your latissimus dorsi in either shoulder adduction or shoulder extension depending on where you choose to place your hands (your grip can be narrow or wide depending on the bar you are using). As you pull yourself up you must bend the elbow which is accomplished by your biceps. Again, this can be a very difficult exercise but can be modified to meet your needs. You can lie flat on your back with a chair on either side of you. Place a sturdy bar over the chair seats (make sure the chairs or the bar are not going to move) and pull up only your upper body. You can use a table, counter, playground equipment, etc to modify the height you are pulling up from. The lower the bar the less weight you’ll have to lift. As you become stronger you’ll be able to lift more of your body weight – until all the sudden you’ll be able to lift your entire body weight!
So in just three exercises you have trained your:
- Possibly your calfs and front of the lower leg
- And throughout your abdominals, lower back, and shoulders have stabilized your movements and worked in an isometric contraction.
And you thought your workout had to be long!