If you're looking for an upper body workout that is going to target all the major muscles of your upper body including your abs, here you go.
We are going to firm up your chest, shoulders, back and arms with these two simple movements – Push-ups and Pull-ups, as well as, hit our abs with this workout.
Ladies, don’t worry or fret because you can’t do pull-ups, we are going to do ‘modified’ or 'inverted' pull-ups with the Work Horse Fitness Trainer. It’s the ideal portable pull-up bar that lets you workout anywhere you want. There are No bolts or doorways needed and you don’t have to run to another room to do your pull-ups.
You can do this workout in 5-15 minutes depending on how hard and intense you want to make it.
FYI…the more intense the workout the more testosterone and growth hormones you produce,
which are needed to help add lean muscle and burn unwanted body fat.
Give it a try. Alternate between push-ups, pull-ups and crunches and see how many you can do in 5, 10 or 15 minutes. I like setting a goal of a specific time and seeing how many push ups and pull ups I can do in that 5 or 10 minute time frame.
The key is to keep your rest period the same as you move from one exercise to the other.
Another important factor is to decide on a number of repetitions you are going to do for each set. Depending on your level of fitness you might want to do sets of 5, 7, 10 or 12 repetitions for your push-ups and pull-ups and a certain number of repetitions for crunches.
Your workout may look something like this.
7 - Push ups 10-30 second rest
15 – Crunches 10-30 second rest
7 – Pull ups 10-30 second rest
Repeat the process again for 5-10 minutes. The Goal is to do as many push-ups and pull-ups as you can in those allotted minutes. So, don’t let your rest period be too long, keep it consistent!
Remember you have to stress those muscles if you want them to change and by change I’m talking about making them firmer and stronger. If you don’t push yourself and stress those muscles – the muscles don’t have a reason to change and become firmer and stronger – they are already strong enough and firm enough to do what you are asking them to do.
Therefore, make sure your workout challenging enough to stress your body, otherwise your body won’t respond the way you want it to. If you follow this workout 3-4 times a week for the next 4 – 6 weeks you will be amazed as to how much firmer your arms and shoulders will feel.
I like these short, burst workouts, especially for anyone who is crunched for time, struggling with over-training and needs to cut back, or is struggling with chronic fatigue, adrenal exhaustion or fibromyalgia.