Extreme Push-ups & Elbow Drops

Push-ups are to be considered a powerhouse sit-up however they are also one of my favorite exercises.  Now even though I can talk about push-ups all day, today I just want to discuss one extreme workout that will even strengthens your wrists, forearms, biceps, triceps, shoulders (lats), back, abdominals, hips, buttocks, upper legs, calves, and even fingers.  Before we begin please remember to stretch before any type of workout to avoid unnecessary injuries.

Start in a regular push-up position with your chest down on the floor.  Now tuck your arms into your sides instead of balling your fists up.  Now extend you fingers and flex your whole body pushing yourself up off the floor.  With your arms fully extended hold for a second then release.  Remember to breath in on your way down and out on your way up.  Do two sets with three to four push-up repetitions in each set.  Be careful when doing this exercise or you might pull a tricep.

The next exercise is the elbow drop.  This is another exercise that works out the whole body promising to enhance your upper body as well as your abdominals, lower back and upper leg structure. 

In push-up position, drop your right elbow down to the floor then drop your left elbow down.  Now push back up with your right hand and then with your left hand.  Do five to seven sets of this exercise with ten to fifteen repetitions in each set.

Doing a cycle of elbow drops and a cycle of sit-ups is all you need to gradually gain muscle mass.  You must be consistent to your exercise regime and make sure you balance your diet according to your fitness goals.  Also remember to stretch before your workout to avoid injury.

Another way to balance out your workout is by continuing cardiovascular exercises with muscle gaining workouts.  Below I have listed an extremely effective cardio exercises that will work on reducing fat and help shape up those hard to get to areas.  Cardiovascular workouts tone your muscles and improves definition.

• The first exercise I want to discuss is a basic jump rope workout that builds the calve structure, upper leg muscles and abdominals.  Jumping rope is overlooked however doing a fifteen minuet cycle in five minuet intervals will absolutely structure your muscle gaining workouts.  Personally I like to start with a run or a jog and then dive into my weight gaining exercises.  After I usually warm down by jumping rope or training on the punching bag.  Get creative with your workouts.  There is nothing wrong with interchanging your individual exercises.

• The second cardiovascular workout I want to discuss is a boxing exercise that is personally one of my favorites and in my opinion is on of the most effective cardio workouts you can do.  Speed bag training exercises your upper body including your shoulders (lats), biceps, triceps, abdominals, upper leg muscles as well as your calves.  It also strengthens your hands and wrists.  I usually do a thirty minuet cycle on the punching bag breaking the workout in five minuet intervals.  This helps to give me the definition I'm looking for.  Again this workout is a great exercise to complete an intense muscle building workout.

If you are interested in effective punching bag workouts but don't have the time to go to the gym then visit:  http://myweave.blogspot.com