Image Credit: The mofoJT
Alright, so let’s just give a super simple program to get anyone started off with resistance exercise.
It does not have to be hard like in the picture. It does not have to be complicated. It does not have to be time consuming.
This is not for anyone who has any training experience and it will sound downright ridiculous to many, but it is basic for that reason.
The only equipment required a chin-up bar of some form. Either buy one (maybe even a fancy one like the doorgym), go to the playground where there is a pull up bar, or if you’re cheap like me, make some door anchors yourself.
It takes 20 minutes, and should be performed 3 times a week on non-consecutive days. (eg: Mon-Wed-Fri)
There are only 3 exercises split into the broad categories of:
- upper body push
- upper body pull
- lower body
These are listed according to difficulty in the lists below.
Do some light warm ups before the workout (like jumping up and down in place) and then do one of the exercises in the 3 lists below.
You will be doing 3 sets of each exercise, resting at least 2 minutes between sets.
Start with the exercise which you can perform for 8 repetitions. Each rep should be done 2 seconds up and 2 seconds down.
Once you can do 12-15 reps for one exercise, move on to the next and more difficult one in the list.
This can last anywhere from 4 weeks to even 3 months. But do give it a go a see the results.
Upper Body Push (order of difficulty)
- pushups on knees
- pushups
- pushups with feet inclined
- pushups with a clap
Upper Body Pull (order of difficulty)
- Assisted Chip ups (ask someone to help you or use bands or follow scooby’s instructions for pull ups)
- Chin ups/ pull ups
Lower Body (order of difficulty)
- Body weight squats
- Lunges
- Weighted squats and lunges (yes i said no weights, but you can easily carry a bag on your back and do these)
- one legged squats
And that’s it! Enjoy the workout and don’t forget to reward yourself after every new personal record you set. (just don’t do it with excessive food)
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