Okay first let me state that there is NO such thing as a perfect exercise.
But let's just have some fun and play around with this. If I had to choose one overall exercise for toning and chiseling the entire body what would it be?
Hands-down it would be the Push-up. Here's some of my criteria.
No equipment is needed
The perfect exercise should be something you can do anywhere and anytime. Yet you can still incorporate a lot of variety by changing hand position, adding a Plyometric element by clapping or pushing off the floor, doing some traveling push-ups, one-arm variations, one-leg variations... there are countless variations.
Builds strength, endurance AND stamina
Because it uses body weight as resistance, a push-up is considered a strength-building exercise and improves muscle tone and bone density while reducing the risk of osteoporosis.
You can work up to high repetitions building more endurance. You can knock out 5, rest, knock out 5 more and so on to keep the heart rate up and add a cardio aspect.
But let's just have some fun and play around with this. If I had to choose one overall exercise for toning and chiseling the entire body what would it be?
Hands-down it would be the Push-up. Here's some of my criteria.
No equipment is needed
The perfect exercise should be something you can do anywhere and anytime. Yet you can still incorporate a lot of variety by changing hand position, adding a Plyometric element by clapping or pushing off the floor, doing some traveling push-ups, one-arm variations, one-leg variations... there are countless variations.
Builds strength, endurance AND stamina
Because it uses body weight as resistance, a push-up is considered a strength-building exercise and improves muscle tone and bone density while reducing the risk of osteoporosis.
You can work up to high repetitions building more endurance. You can knock out 5, rest, knock out 5 more and so on to keep the heart rate up and add a cardio aspect.
Or you can do one of my fave workouts...
1. Sprint 100 meters
2. Do 25 Push-Ups
3. Jog back
4. Do 10 Jumping Squats
5. Repeat for X amount of reps or time.
Try this for just 10 minutes!
It's a GREAT core conditioning and postural correction exercise
The primary muscles used during a push-up are the chest, front shoulder and triceps muscles. However, because the push-up requires you to hold your body in a stable, horizontal position against gravity, you also engage your neck, core, hips and legs with each repetition.
Most people sit down for most of the day. That means the Glutes and Quads are in a stretched position which weakens them and the core is relaxed. The Hip Flexors and Hamstrings are in a shortened position all day which leads to movement pattern ~ gait ~ issues down the road as well as being responsible for the majority of lower back issues in my opinion.
When you do a proper Push-Up you are counter-balancing all of these. The Quads, Glutes and Core should be held in an activated position while the Hip Flexors and Hamstrings stretched. So not only are you getting a rocking upper body you are toning your core and leg muscles.
Want even more core benefit? Lift one leg 6 inches off the ground for a few reps and then repeat with the other leg 6 inches off the ground.
How effective are Push-ups? EVERY time we go to a gym to train people always make some sort of comment on how great Beth looks and compliment her muscle tone. People always ask me how much I bench. But neither of us ever do Bench Presses and we wouldn't be caught dead on a Seated Chest Press Machine (what a ****ing waste of time!).
But we do ALOT of Push-Ups. Beth often does 60 (yes I said 60!) with her feet on a Stability Ball. I've listed another of my simple but highly-effective Upper Body Chiseling Routines below. Do this just once a week ~ guys and gals ~ and you'll have great looking chest, arms, shoulders.
Want to get in shape fast?
1. Sprint 100 meters
2. Do 25 Push-Ups
3. Jog back
4. Do 10 Jumping Squats
5. Repeat for X amount of reps or time.
Try this for just 10 minutes!
It's a GREAT core conditioning and postural correction exercise
The primary muscles used during a push-up are the chest, front shoulder and triceps muscles. However, because the push-up requires you to hold your body in a stable, horizontal position against gravity, you also engage your neck, core, hips and legs with each repetition.
Most people sit down for most of the day. That means the Glutes and Quads are in a stretched position which weakens them and the core is relaxed. The Hip Flexors and Hamstrings are in a shortened position all day which leads to movement pattern ~ gait ~ issues down the road as well as being responsible for the majority of lower back issues in my opinion.
When you do a proper Push-Up you are counter-balancing all of these. The Quads, Glutes and Core should be held in an activated position while the Hip Flexors and Hamstrings stretched. So not only are you getting a rocking upper body you are toning your core and leg muscles.
Want even more core benefit? Lift one leg 6 inches off the ground for a few reps and then repeat with the other leg 6 inches off the ground.
How effective are Push-ups? EVERY time we go to a gym to train people always make some sort of comment on how great Beth looks and compliment her muscle tone. People always ask me how much I bench. But neither of us ever do Bench Presses and we wouldn't be caught dead on a Seated Chest Press Machine (what a ****ing waste of time!).
But we do ALOT of Push-Ups. Beth often does 60 (yes I said 60!) with her feet on a Stability Ball. I've listed another of my simple but highly-effective Upper Body Chiseling Routines below. Do this just once a week ~ guys and gals ~ and you'll have great looking chest, arms, shoulders.
Want to get in shape fast?
Drop and give me 20!!!!
My 30-Minute Upper Body Blaster
Don't let this fool you... it is a very effective workout!
Beginners - 5 reps each round
Intermediate - 1o reps each round
Advanced - 15 reps each round
Get a clock with a second hand or use a timer.
At the top of EVERY minute for 30 minutes do 1 round of Push-ups. For example, if you are a beginner then do 5 Push-ups as the top of every minute and rest for the remainder. Kneeling push-ups are acceptable for beginners.
Start this with reps. Next week do it again with 6 reps each time. The following week... you get the idea. Keep this up and do it once each week and you will reap some serious benefits!
My 30-Minute Upper Body Blaster
Don't let this fool you... it is a very effective workout!
Beginners - 5 reps each round
Intermediate - 1o reps each round
Advanced - 15 reps each round
Get a clock with a second hand or use a timer.
At the top of EVERY minute for 30 minutes do 1 round of Push-ups. For example, if you are a beginner then do 5 Push-ups as the top of every minute and rest for the remainder. Kneeling push-ups are acceptable for beginners.
Start this with reps. Next week do it again with 6 reps each time. The following week... you get the idea. Keep this up and do it once each week and you will reap some serious benefits!
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