Is it possible to do a 10 minute workout that will hit every major muscle group in your body, arms, legs, chest, core, back and shoulders, and also give you a great cardiovascular workout as well?
In a way, the question seems to have a lot of what I call ‘infomercial thinking’ attached to it, that some wonder workout would take care of everything in so short a time.
But the amazing part about it is that it is true. You CAN get a fantastic workout in, and do it in 10 minutes, if you do it correctly. And while there are many ways to accomplish this, here is one example of what I mean.
You can refer to it as the ‘45’ workout, the ‘55’ workout, the ‘66’ workout, whatever. It will be dependent upon how many reps you end up doing. But for this example, let’s stick with the ‘55’ workout.
Your workout will consist of just two exercises…pushups and bodyweight squats. First, you will perform 10 pushups. Then, without taking a break, immediately stand up and do 10 squats, bending you knees until your thighs are parallel to the floor. You will then do 9 pushups followed by 9 squats…and so on and so on until you reach the final pushup and squat.
Starting at 10 pushups and squats, you will have performed 55 repetitions of each. If you started at 11 then you will have performed 66, and so on.
Try and take as small of a break as possible between sets but trust me, you will probably need a break the first time you do this because your lungs will be screaming for oxygen.
The benefits of this exercise are many.
|• First of all, you need absolutely no equipment or gym to do it, so you can do it anywhere.
• From a strength training perspective, by doing the pushups you are working your arms, chest, shoulders, upper back and your core muscles in your abdomen by holding the pushup position. And the squat provides you with a lower body workout.
• From a cardiovascular perspective, I would merely say that I am up to the ‘104’ workout without stopping for a break between sets [starting at 14 pushups and 14 squats] and this is the single best cardio pump I have ever gotten.
And you can do it anywhere!
Now, if you are starting out, start slow…even if it is the ‘6’ workout [3 pushups, 3 squats, 2, 2, 1, 1] but if you are looking to combine strength training and cardiovascular conditioning into one workout that takes 10 minutes, give this a shot. You will be glad you did.
By Tony Rovere
Forum: How Good Are Pushups For You?
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