FREE WORKOUT FRIDAY: Two Exercises, One Dumbbell, Plenty of Sweat + Fix Your Push Ups!
Today’s super quick workout is perfect to do either at home, or at a hotel gym while you’re traveling. You can also tweak it to be a slightly longer total-body conditioning workout. All in all, today’s Free Workout Friday is just bomb.
The kind of conditioning you’ll be doing is called metabolic resistance training (MRT). If time is of the essence and you want to fit in a super effective total-body training session, especially if your goal is fat loss, MRT is a tool that’s pretty tough to beat.
Metabolic resistance training is heart-pumping, sweat-inducing and one of the best, most powerful strategies for building a lean body, torching fat, and improving overall fitness… all at once. It’s basically lifting weights (or performing body weight movements) quickly, with strict/short rest periods.
There are numerous ways to structure an MRT sesh, but for today’s workout, we’re gonna get sweaty and strong with just two movements done with “ladder” style reps.
The workout below will help shape athletic, powerful legs, a core of steel and sleek, shapely arms all while burning fat and revving your metabolism. It will also challenge your stability, strength, and cardio, allowing you to simultaneously build muscle, get lean and move better!
ONTO THE WORKOUT…
Two Exercise Ladder
Goblet Alternating Reverse Lunge x 10/9/8/7/6/5/4/3/2/1 per side
Push up x 10/9/8/7/6/5/4/3/2/1
Laddering the reps means you will do 10 reverse lunges per leg, then 10 push ups, then 9 reverse lunges per side and 9 push ups, then 8 and 8 and so on until you reach 1 lunge per leg and 1 push up – resting as little as possible, while still maintaining good form.
If you’re feeling extra wild today, work your way back up the ladder.
If you haven’t achieved full push ups off the ground yet, you may elevate your hands on a bench, or other object like this:
Common Push Up Mistakes:
Although push-ups are considered a pretty basic movement, they’re still more often than not done with less than stellar form. If we want movements to be as safe and effective as possible, we need to perform them properly. Quality over quantity, always!
Keep in mind that a push up is just a moving plank. So your form should be consistent through both movements, and you should be able to hold a solid plank before progressing to push ups off the ground.
Below are the three most common push up mistakes people make.
Chicken Neck – This simply means you are reaching your chin towards the ground instead of keeping it tucked in. Not only is it a risky position for your neck, but it encourages a “forward head posture”. YIKES.
Arched Lower Back – Tuck that butt in, squeeze it and keep your core braced! If you don’t, you’ll be relying on the bony structures of your lower spine rather than your muscles for stability, which is risky and will rob you of the core strengthening benefits of proper push ups.
Flared Elbows – This puts a lot of stress on your shoulders and cranks them into a pretty unstable position. Make sure you keep them tucked in at a 45 degree angle from your torso and your shoulders will get strong and stay happy.
Long story short – tuck your butt, tuck your chin and tuck your elbows and your push ups will be bulletproof!
Have a fab, sweaty and lunge-y Friday! Choose to be strong today and have fun doing so.
I’d love to hear how your workout went – Comment below or give me a shout on Instagram (tag @HurstStrengthCT), with your Free Workout Friday pics/videos!