These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back-to-back days. It is fine to do abdominals and cardio exercises several days a week or on consecutive days. To work the upper body fully, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back).Īdd MJDB#1 for supplemental push / pull exercisesĭo this 2-3 times during the workout and 4-5 times a week. In order to balance out doing several sets of push-ups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.Ĭheck out Balancing Your Push Up Workouts.
Here is a quick and challenging workout to build leg speed and endurance. Learn about Supplemental Dumbbell Routine *add pull-ups when multiple sets are possible at 5-10 reps per set.Ī full body plan like the one below is a fast way to complete a workout, with little or no rest, by resting your upper body by working your lower body and abdominal exercises:
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