The Fitness Adviser

While some of you may be fitness instructors yourself, I’m sure there are those of you just getting into working out for the first time. So for you, let’s go over the basics. How to do pushups, pullups, situps or planks properly. Once you have that down, you’ll be able to do a basic but excellent body-weight workout routine that is advised by the Navy Seals to do before training. I also did the workout routine that I’m going to show you before I was accepted into a special forces unit in the IDF.

Before we continue: A set is a series of repetitions. A repetition is the act of performing the exercise. So for push ups, one repetition would be do go all the way down, and then back up again. The amount of repetitions you do before stopping to rest, is a set. So 3 sets of 10 push ups means that you do 10 push ups, rest, and repeat 2 more times. Okay, now you’re ready to continue.

Here’s a video explaining how to do a proper push-up. Breathe in when you go down, out when you go up. Make sure to keep your back straight!

Here’s how to do a proper pull-up. He does a wide-grip pull-up, but for the workout I’m going to show you, you can use a narrower grip if you want.

Here’s how to do a sit up.

Personally, I’ve completely taken sit ups out of my workout routine in exchange for planks. Planks are better for your back, as the sit-up motion moves your spinal cord awkwardly. They also train your muscles to harden while in a standing position (not that we’re getting vane here…okay, maybe a little), and also target your glutes(butt muscles) and back. Furthermore, planks give your abs a toned look, rather than building your ab muscles outward that looks sort of awkward. The only reason I’d recommend sit ups is if you’re training for something specific that needs them, like pre-military training, fighting, or some sports. Otherwise, stick to planks!

Here is how to do proper planks and side planks.

A good ab workout is doing 2 sets of straight planks followed by a set of side planks on both sides followed by one more straight plank. Each set can be anywhere from 30 seconds to 2 minutes. Remember to tense your glutes, legs, and abs while you do this exercise and trust me you’ll be feeling the burn!

Whew! So now you know the basics…

Now let’s make an exercise program for one month using your new-found skills. NOTE: Feel free to substitute the sit ups with 4 sets of planks. 2 normal, and then one both side, from anywhere from 30 seconds to 2 minutes each based on your level. When you’re at an advanced level and doing them all for 2 minutes, add an extra straight 2 minute plank at the end of the exercise!

Good military-style workout program, minus the running:

Week I:

3 times a week: 20 push ups, then 20 sit ups, then 2 pullups, do 3 sets of these with a 1 and a half minute rest inbetween each set.

Week II:

3 times a week: 25 push ups, 25 sit ups, 3 pullups. Do 3 sets with a one and a half minute rest inbetween each set.

Week III:

3 times a week: 30 push ups, 30 sit ups, 4 pullups. Do 3 sets with a one and a half minute rest inbetween each set.

Week IV:

3 times a week: 35 push ups, 35 sit ups, 5 pullups. Do 3 sets with a one and a half minute rest inbetween each set.

NOTE: While the next workout is for someone on a very basic level and if you are on a higher level you should skip it. You should definitely tune in for the back workout with the supermans and bird-dogs lower down. They’re a great exercise to add to ANY exercise routine, and with a combination of them plus planks, you will start to see your muscular back pain start to completely disappear!

An easier workout for a real beginner or an older guy/girl just getting back into it after taking a few(Read:10) years off:

Week I: 2 sets of 5 pushups and 5 situps 3 times a week with a one and half minute rest period inbetween each set.

Week II: 3 sets of 5 push ups and 5 situps 3 times a week with a one and a half minute rest period inbetween each set.

Week III: 3 sets of 7 pushups and 7 situps 3 times a week with a one and a half minute rest period inbetween each set.

Week IV: 3 sets of 10 pushups and 10 situps 3 times a week with a one and half minute rest period inbetween each set. Try to do one pullup, if you succeed. Add one set of one pullup 3 times a week!

NOTE: If you’re an older guy or girl getting back into it, you might realize that your lower back muscles are not yet strong enough to allow you to do proper push ups. If you feel back pain, don’t push yourself. For a couple of weeks, start doing supermans and bird dog exercises for your lower back about 3 times a week for two weeks. For the first week, just do supermans 3 times a week for 3 sets of 2-5 each time. For the next week, if your back is strong enough, add bird dogs to the exercise as well. If you’re feeling strong enough, you can start the workout routine. If not, continue doing the back exercises for another week and then try again.

Here’s how to do both the superman and bird-dog exercises.

The superman.

The bird-dog.

For the bird-dog, each time you put out an opposite hand or leg, hold the position and then return. Do 4-10 repetitions depending on your level from 1-3 sets. If you’re someone who has had back pain in the past. Don’t be surprised if you see the pain begin to disappear after you start doing these exercises!

Now what are you waiting for? Get right to it soldier!

EDIT: Just to make sure there’s no confusion concerning the back workout. A basic workout for strengthening your back is doing 3 sets of superman, with a repetition range from 2-5 each set depending on your level. In addition to the supermans, do 2-3 sets of bird-dogs, with a repetition range of 4-10. You can do these 3 times a week with your workout, or do them on alternate days. Whatever you feel more comfortable with.

-Rafi

This entry was posted on Thursday, June 11th, 2009 at 1:30 pm and is filed under Body-Weight Exercises, Fitness 101. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.