Ever wondered what exercises give you the most "bang for your buck"? I have. I can usually tell, based on the number of workouts each week that Ben puts particular exercises in. Seems like some are better than others. My bets are on the old staples: Push Ups and Squats.
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| Baby is going for 'on the toes' - so, what's your excuse? |
You don't need any equipment. Both can be done without weights or bands, no special clothing or apparatus - just you.
They engage multiple muscle groups. When performed correctly (Need help with form? Get tips from an expert!), both pull in large muscle groups in addition to lots of other smaller muscles and stabilizers. Push Ups bring your arms, chest, shoulders, back, core, glutes and legs into play - not to mention getting your heart rate up! Squats engage the largest muscle groups (legs), along with core and back. (Here is an article that shares 8 reasons to work squats into your workout.)
Several variations are available. With both push ups and squats, a slight change in position can make the world of difference and change things up for you. Arm and hand position can increase the difficulty of your push up. Similarly, turning your toes out in a squat will grab those hard to reach inner thighs - you'll feel that tomorrow!, while a more narrow stance works the quads and your butt. There are seemingly endless variations to these exercises. Throw in some weights or a kettle bell and you can really go nuts.
The Burpee. This super fun exercise makes its way into lots of our regular work outs. And while it's very simple to learn and uncomplicated to perform, it is a BUTT KICKER. Boosting your heart rate, using shoulders, arms, core, and legs, this exercise revs you up into gear pretty quick.
Walking. The author talks about how walking is also a great exercise - but that it may not be enough. At least, not at the "slow and steady" pace. Mix in some bursts of energy, speed or power walk mixed in with a slower pace, a run/walk interval plan, or really kick it up and make High Intensity/Interval Training (HIT) your plan.
Squats. Of course. (See above!)
Sometimes it's easier to grab your local expert (BEN!) and have them kick you in the rear for an hour a couple of times a week. We all know it's easier to do the work when someone else is pushing you. Maybe that's just me. I have a tendency to stop when it gets hard or when my mind says I'm tired - instead of actually fatiguing my muscles completely. But I hate backing down from a challenge. I can't decided if it's a strength or weakness. Either way, it gets me to do things I didn't think my body could do, and I'm feeling stronger and more fit.
So, whether you hit the trails or sidewalks in your neighborhood for some power walking intervals, or break out some push-ups or squats during the commercial breaks, we can all do little things to improve our fitness every day. Remember that it doesn't have to be complicated or expensive to be good for you. Sometimes all you need is a guide, a partner, or a little boost (THIS IS YOUR BOOST).
I'd love to hear how you work fitness into your life in manageable chunks!
Until next time,
<3 Jen
I'd love to hear how you work fitness into your life in manageable chunks!
Until next time,
<3 Jen
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