Pull-ups & Squats

Everyone is looking for a new extreme exercise however pull-ups are the most basic form of a full body workout.  Below I have listed this workout so you can benefit from its potential.

• Pull-ups are done by holding on to a structure posted over your head.  With your hands shoulder width apart, cross your legs.  Now flex your shoulders and triceps pulling the weight of your body up..Hold this positions for a second then release.  Do 5 sets of this exercise with 10 to 15 pull up repetitions in each set.  Remember to stretch well before this exercise.

• The second set of pull-ups I am listing are "Pull-up Swivels".  Pull-up swivels are an exercise that workout your lower body and your upper body including your upper legs, lower back, abdominal structure, pectorals, shoulder (lats), triceps, biceps and forearms.  Hold for a second then release back down into starting position.  Do this workout for 5 to 7 sets with 10 to 15 pull-up repetitions in each set.

• The third set of pull-ups are bicycle pull-ups.  Holding the structure above your head pull-up flexing your upper body along with your lower body.  Hold this position for 5 seconds peddling with your feet, then release.  Do 5 sets of this exercise with 10 to 20 pull-up repetitions in each set, then relax.  This exercise gives an extreme workout to your upper legs, thighs, abdominals, pectorals, shoulders, triceps, biceps, forearms, and back (lats).

The next exercise I want to talk about is also a full body workout when done properly.  "Squats" concentrates on an area that symbolizes greatness.  At least that is what I've heard.  Always remember to stretch before any exercise regime helping to avoid injury.

• The first set of squats are without weight.  Hold your hands behind your head with your fingers interlocked.  Now stand with your feet shoulder width apart then squat down.  You should feel your whole body flex, especially your abdominals and lower body structure.  Hold this positions for a second then push back up to starting position.  Do 5 sets of this exercise with 10 to 15 squat repetitions in each set.  If you preform this exercise consistently your are sure to notice a serious physical change in your mid-section and lower body structure.

• The second set of squats are done with weights.  From starting position, standing with your feet shoulder width apart.  Hold the weights crossing your hands over the bar.  With your head up, bend your knees and squat down.  Keep your back straight and hold the stretch for a second.  Now push back up to starting position.  Do 5 sets of this with 10 to 15 squat repetitions in each set, then relax.

To build an effective routine you need to combine a series of extreme exercises and remain consistent to them on a set schedule.  Your overall goals need to be met with a well balanced diet and an appropriate amount of sleep.  For these two routines I suggest balancing out your food intake with lean proteins/ calcium and carbohydrates.  Include:

1. White Breads / 45 grams    / 120 calories    / 23 g. Carbohydrates  /3 g of protein
2. Eggs/ 243 grams                 / 347 calories    / 2 g. Carbohydrates   /31 g of protein
3. Mackerel/ 190 grams          / 296 calories    / 12 g. Total Fat          /44 g of protein
4. Tuna / 154 grams                / 179 calories    / 0.0 g. Carbohydrates/39 g of protein
5. Nuts / 1 ounce                    / 168 calories    / 7.2 g. Carbohydrates/4.9 g of protein
6. Milk / 1 gallon (whole milk) / 2,380 calories / 4,412 mg of calcium / 123 g of protein

 For a mean cardiovascular exercise try giving the punching bag a try.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com