2 exercises to help you get in great physical shape

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Believe me, all it takes to get a good sweat and get in great physical shape is to do these two exercises daily. They do not require special skills and special equipment, which means that you can perform them without leaving your home.

Intense physical activity makes our body stronger, burns calories and helps to lose weight. And to achieve this goal, you can do just two exercises: jumping out of the squat and push-ups from the bench.

This program was developed by Albert Matheny of the Soho Strength Lab and has proven itself among people who do not have the opportunity to go to the gym and spend a lot of time on sports. The convenience of the program is that it includes exercises that do not require special equipment and can be performed anywhere.

How it works

The principle that we will adhere to during training is called the "back ladder". We start with more reps and gradually decrease them.

1. We start with 15 jumps from the squat and upon completion, immediately proceed to push-ups.
2. As soon as you complete the 15-rep circle, immediately start the 14-rep circle (the circle is push-ups + bounces).
3. Then 13 repetitions, 12, 11, and so on.

The workout ends when you have done one repetition in one circle. By the end of the workout, you will have done 120 jumps and 120 push-ups.

Jumping out of the squat

If this is too difficult for you, replace the jumping out with simple squats.

Push-ups from the bench

It is not necessary to use a bench. You can do push-ups from a table, bed, back of a sofa, or any other stable surface. Keep in mind that the more parallel your body is to the floor, the more stress you get.

Several important points

• Be sure to knead and warm up your body before starting your workout. Take a few minutes to speed up your heartbeat and get your muscles ready for work. And at the end of the workout, be sure to cool down (stretch all the muscles in the body).
• Remember that in this complex, the correctness of the exercises is of decisive importance. Therefore, if you feel too tired to continue doing the exercises perfectly, pause for 15-30 seconds between sets, or up to 10 seconds in the middle of the exercise.
• In addition to a high-intensity exercise program like this, a low-carb diet is recommended.

Now you can start your studies.