Its easy to get wrapped up in the gym and lifting heavy weights to look down upon some basic important exercises that you learned in 7th grade PE class. “I bench 315lbs, how could push-ups possibly give me a good workout?” Well, try the below home workouts once a month and you will find out! You can do this at the gym but why not do it at home for a complete environment change? The whole idea behind this technique is to completely switch up your workout, its certain that your normal workout does not have you doing the same exercise for an hour. You will find that although these workouts are “simple” that you will be really, really sore the next day, in a good way :)
60 minute chest workout
All pushups are done slowly, 2 seconds down and 2 seconds up and the body is held stiff and straight as a board – no cheating. The pushups are done either from fisted hands or from pushups stands – not from your palms. Each 20 minute section of the workout goes like this: do as many as you can, rest 60 seconds (use a watch), repeat. If you get to the point where you cant do more than 6 pushups then start doing it from your knees instead of your feet. No watching television, no reading – just focus on your workout and do 60 minutes of grueling pushups.
- 20 minutes wide stance. Closely note wrist position, thumbs are pointing toward head.
- 20 minutes narrow stance. Closely note wrist position, thumbs are pointing toward head.
- 20 minutes wide stance. Wrist position is different now, thumbs are now pointed sideways like when doing bench press.
60 minute back workout
Just simple pull-ups, how can I possibly get a good workout? If you are an advanced bodybuilder you can do this by yourself, otherwise you will need a training partner to spot you. We will do the pull-ups with an overhand grip and in front of the face, like we are pulling ourselves up and over a fence. We will do them slowly and with good form – no swinging, no kicking, no gyrations of any kind. You should use lifting straps because very few people can hang from a bar this long without having their wrists give out. Each 20 minute section of the workout goes like this: do as many as you can, rest 90 seconds (use a watch), repeat. If you can’t to at least 4 reps then have your training partner assist you.
- 20 minutes wide grip
- 20 minutes shoulder width grip
- 20 minutes narrow opposing grip
You can come up with similar simple workouts for biceps, triceps, and legs. The idea is to just choose one exercise and do it for an hour.