On Tuesday’s we’ll be bringing you weekly workouts you can put to the test during your next visit to the gym. These workouts will be different each week. Some weeks we’ll bring you options completely centered around calisthenics (workouts involving no equipment, just your own body), kettlebells (iron cannonballs with handles), barbells, dumbbells, and everything in between.
The goal is to provide you with a variety of options to test and see what you enjoy. Enjoying the process is a huge component of being consistent. The “perfect workout” for you is one you enjoy and will regularly perform. For some this will include a wide variety of exercises and equipment, for others it will look very similar from one workout to the next.
For today’s workout, we’re keeping things very basic with a simple, repeatable calisthenics workout that you can perform right now once you finish reading this entry. We’re looking at two extremely simple (not necessarily easy!) exercises:
The workout is to alternate between these two movements. Complete one set of squats and then perform one set of push-ups (or planks). For squats you will start with 10 repetitions. For push-ups you will start with 1 repetition (if you choose the plank start with 10 seconds). That’s round one.
Round two you’ll do nine squats and two push-ups (or 15 seconds for the plank) Round three will be eight squats/three push-ups (20 seconds plank), and so on. So squats decrease by one, while push-ups increase by one (planks increase by 5 seconds):
Rd. 1: Squats x 10, Push-Ups x 1
Rd. 2: Squats x 9, Push-Ups x 2
Rd. 3: Squats x 8, Push-Ups x 3
Rd. 4: Squats x 7, Push-Ups x 4
Rd. 5: Squats x 6, Push-Ups x 5
Rd. 6: Squats x 5, Push-Ups x 6
Rd. 7: Squats x 4, Push-Ups x 7
Rd. 8: Squats x 3, Push-Ups x 8
Rd. 9: Squats x 2, Push-Ups x 9
Rd. 10: Squats x 1, Push-Ups x 10
Done! Take minimal rest and get the great benefits of both a strength and cardio workout!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!