1 or 2-exercise workout programs - SmokersFitness.com

As I discussed in a previous blog post, people often make the mistake of embarking on very complex, time-consuming gym or home workouts involving dozens of different exercises. Often, things may go well for a week or two, but then, overuse injuries may occur, or life may catch up, and they find that they no longer have the time to devote to churning out one 2-hour workout after the other, day in and day out. Even worse, a person who has devoted several months to building his or her health and physique and now no longer has the time to go to the gym, may find all of their hard-earned work going down the tubes.

Alternatively, some people off the get-go want to improve their health, but don?t have the time, money, or desire to go to the gym or purchase expensive exercise equipment.

For all of the above, I want to offer a ridiculously simple type of workout consisting of 1 exercise or combinations of 2 exercises. You may choose to do different types of workouts on different days of the week, or stick to one of the workouts for a few weeks, months, or even long term. I have chosen exercises that target most of the muscles in the body. For instruction on how to perform them, either find an experienced person to show you or simply look them up online (I didn?t provide one specific link since many different sites provide excellent instruction ? I suggest that you explore the exercises on many different sites to get a good perspective on how to perform them. Youtube and Wikipedia are decent places to start).

The way to execute the workouts is to do as many repetitions of the first exercise as you can, rest 30 seconds, then do the second exercise (for a more intense workout, skip the rest period). Once again, return to the first exercise, and continue to alternate until tired.

Obviously, before you embark on any exercise program more intense than walking, touch base with your physician. This is especially true for people who smoke, suffer from heart disease, high blood pressure, diabetes, cancer, back or joint pain, or have not exercised in many years (or ever). Also, start off easy, and gradually built up to more intense and longer workouts. Finally, be cognizant of the fact that everyone is different, and in some people, certain exercises may excessively stress the body. Therefore, if an exercise feels wrong to you, or hurts, then simply move on to a different one. So, without further ado . . . .

Workouts consisting of 2 exercises each

1. Push-ups and Sit-ups
2. Dands (Hindu push-ups) and Bethaks (Hindu squats)
3. Push-ups and Squats
4. Straight Punches and Front Kicks
5. Push-ups and Wind Sprints (run as fast as you can for 20-30 seconds, do a set of push-ups, and walk back to your starting position. Repeat until tired).
6. Push-ups and Wrestling Bridges (do both front and back bridges)
7. Jumping Jacks and Sit-ups
8. Straight Punches and Squats
9. Clap Push-ups and Jumping Squats (this one is great to build explosive power)
10. Shadow Boxing and Wrestling Bridges (I am currently doing this one)
11. Shadow Boxing and Wind Sprints (after each sprint, spend a minute or so throwing different punch combinations)
12. Shadow Boxing and Squat Thrusts
13. Jumping Jacks and Toe Touches
14. Push-ups and Swing Throughs (these can be done without weights)
15. Pull-ups and Squat Thrusts
16. Pull-ups and 8 Count Body Builders
17. Dands (Hindu Push-ups) and Lunges
18. Make up your own!

Workouts consisting of 1 exercise ? simply do as many repetitions as you can, rest for 30 seconds, and repeat

.

1. Squat Thrusts (can add a push-up or a jump at the end for added intensity)
2. Mountain Climbers
3. 8 Count Body Builders (used by the U.S. Navy)
4. Wind Sprints (Run as fast as you can for 20-30 seconds, rest or walk back to your starting position, and repeat. Make sure you pump your arms for a full body work-out. Try doing these up a hill for an even bigger challenge)
5. Shadow Kick-boxing (by throwing both punches and kicks you get a good overall workout)
6. Walking on all fours (Simply walk on your hands and feet as fast as you can. Do this on grass, sand, or other soft substances to protect your hands)

Enjoy!

- Tamir

Source: http://www.smokersfitness.com/2013/06/21/1-or-2-exercise-workout-programs/

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