["All those pushups and you can't even lift up a bloody log!" - Alfred to Bruce, Batman Begins]
Alright guys and gals, for those of you who are still reading this blog (hey, hopefully I’ll be able to get the numbers back up) — I mentioned that I was going to start working out again. What I didn’t mention is that I was going to do an easy, or in my opinion great, at home workout routine WITHOUT equipment. If you want to start working out with me, feel free. It is probably the EASIEST exercise program you’ll ever see.
Because it’s only pushups and pullups. Pushups and pullups were enough for Batman, and they’re enough for us. Here’s the plan:
[Above is essentially a video version of this blog with some images.]
Do as many pushups as you can. Get in pushup position, arms shoulder width a part, go down until your chest is only a couple of inches off the ground, and push back up. Keep doing this until you can’t do anymore.
Take a minute breather.
Do it again. As many pushups as you can.
Take a minute breather.
And again. As many as you can. This will be your third and final pushup set for the day.
If you can’t yet do pushups, then do “knee pushups” where you do pushups while on your knees. Keep doing those until you build up to real pushups.
Now for the pullups…
Now we’re done with the pullups, go to a pullup bar or a wooden beam or something safe that you can do pullups on (your hands will be facing away from you). Put your hands on the pullup bar a little further than shoulder width a part. Bring yourself up until your chin is above the bar, then back down again all the way without locking your elbows. Repeat until you can’t do any more.
Then take a minute breather, and repeat.
Then do as many pullups as you can again.
Then a minute breather.
Then for the last a third set – do as many as you can.
If you can’t yet do a pullup…
If you can’t yet do a pullup, get a friend to help you by pushing you up, or do a pullup from a chair so that it’s easier. If you’re using a chair, it’s preferable to have someone around to spot you in case you tip over the chair.
Do this 4 times a week, for 4 weeks…
Do this 4 times a week, for 4 weeks. You will get into very good upper body shape. After the 4 weeks, you can start adding some variations to the pullups and pushups to focus better on different muscle groups.
This is essentially the workout I’m planning for myself, and while simple — it really does work superbly. Sometimes simple really is better.
Let me know what you think, and what kind of workout you like or plan to be doing from home!