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I’m a fan of body weight exercises and I like putting them together to create short, intense interval routines. I’m always on the lookout for new workouts and when I came across a recent article that describes two exercises that I do quite often:

• Dumbbell swings
• Burpees (or squat thrust)

According to the article (linked at the end of this post) these two exercises are effective when done one after the other without any rest in between. It is called a countdown workout. For example, you would start with say 15 reps. You would do 15 dumbbell swings, followed by 15 burpees. After that set, you do 14 reps of dummbell swings followed by 14 reps of burpees, and so on until you’re down to 1 rep.

Countdown workouts can be done with most body weight exercises and you may find that you won’t make it to one rep. That is fine though because it is supposed to be a challenging workout.

Why These Two Exercises?

If you consider the movements for both of these exercises you will see that they are working the entire body. Use them with the countdown method and you will end up doing 240 reps within 12 – 15 minutes. Since it’s an interval type of workout, you will also have the effect of boosting your metabolism long after the workout is complete. The article itself has a link to a podcast that will explain even more about why these two exercises are so effective.

Here are examples of how both exercises are done in the videos below.

Single-Arm Dumbbell Swing:

Burpees or Squat Thrust:

Resource:
The Ultimate Two-Exercise Workout

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I really like coming across stories such as this one. You may have heard of Ernestine Shepherd before, but if you haven’t, she is a 73 year old grandmother who runs 80 miles a week and can bench press 150 lbs! All I can say is, wow! She proves that it is never too late to get and stay fit.

She has won many awards to include one for a bodybuilding competition. She also gives back to her community by teaching exercise classes at her local church. Ernestine is truly an inspiration for people of all ages. Check out the video below to learn more about her.

Have a great weekend!

HIGH 15 from MATCH07 of IPL 2010 between Royal Challengers Bangalore and Kings XI Punjab played on Mar-16-2010 at M Chinnaswamy Stadium, Bangalore

It’s all about the stairs today and I’m not talking about stair stepper machines, I mean regular ol’ stairs. Chances are you have stairs in your home but if not, I’m sure you can find a location that has them whether it is a gym or other area. Climbing up and down stairs can be an awesome way to workout.

If you have ever climbed several flights of stairs and became winded, then you can imagine how intense an actual workout up and down flights of stairs would feel like. It’s important to improve your conditioning with each workout. Don’t expect to climb 20 flights of stairs with no problem. Ease your way into it by walking first and as you feel comfortable, add more of a challenge like walking one flight, running another, etc.

Benefits of Stair Exercises

• Great aerobic and anaerobic workout
• Free to use
• Shorter workouts because they are difficult
• Strengthens the lower body
• Improves blance & coordination

Check out the types of exercises you can do going up and down stairs:

• Walking
• Running
• Hopping
• Lunges
• Skipping steps

For more advanced workouts you can wear a weighted vest or carry someone on your back they way it is demonstrated in the video below. You can jump rope in between sets. Rubber exercise bands around the ankles and climbing steps side-to-side can be a great resistance exercise.

Of course, if you plan on utilizing stairs, be careful because it is easy to take a tumble if you miss a step. Also, remember to warm-up before diving into your workout. Check out the video below of stair exercises. It provides good sample exercises as well as being motivational:

Resources:
Stair Exercises Training Clinic (Video)
Using Stair Exercises to Improve Strength, Power, Flexibility & Conditioning

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Working out outdoors can be a lot of fun and a great way to break up your routine if you are used to working indoors at a gym or in your home. Find a park, particularly one with a playground that has monkey bars, swings, picnic tables, etc. There are a variety of exercises that you can do with what’s in a park/playground.

Here are some exercises that can be done:

Walking lunges – You’ll have plenty of room to do several reps of walking lunges. Remember to keep good form!

Sprint – You can combine sprints with your walking lunges or do them separately.

Pull-ups – Utilize those monkey bars by doing pull-ups.

Dips – If there are dip bars in your park, you can get in a good tricep workout.

Swing lunges – Place one foot in a swing and get into the lunge position. Do about 10 reps for each leg.

Swing push-ups – Place both feet into the swing and get into the push-up position. You can also add in a jack knife move by bringing your knees in after each push-up.

Step-ups – Find a bench and perform step-ups for each leg.

There are probably tons of exercises you could come up with on your own just utilizing the equipment in a playground. Below are links to other resources to help you generate more ideas.

Men’s Health Playground Workout
Playground Workouts on YouTube

For those of you who want even more of a challenge, check out this Bar-Barians requirements video. All done in the park:

• 40 dips
• 20 pull-ups
• 50 push-ups
• 5 muscle-ups

What a great new workout this was, I felt amazing after it. Come and see more on myomytv.com

The Fitness Challenge: nerdfighters.ning.com In which John discusses the Philo Apple Farm’s amazing cooking school, the Hippotatmus phenomenon, the 2009 Nerdfighter Fitness Challenge, and cows. No, it’s not punishable. It’s before midnight where I am–a rule Hank has used repeatedly in 2009.