How to Do 3 Simple Yet Effective Exercises To Keep Fit

Don't have much time to exercise, but want to get and keep in shape by doing just 3 exercises every other day that will work overall body? Good, your at the right place!

Instructions

Difficulty: Moderate

Things You’ll Need:

• You!
• Pull-up bar(or a place you can do pull-ups; ex.- at the park, garage,etc.
• small medicine ball(the soft mushy kind; they come in different weights)

1. This overall workout is quick paced and intense, which will help finish the workout quickly, but will give you strength, endurance, and will even work you in an aerobic way also. You will be doing 3 exercises in a circuit; meaning you will take no or minimum rest between each exercise until you complete the circuit. Once the circuit is complete, you may take short rest, 2 min. maximum, but work for 30 sec. only. You can pick and choose the order of the exercises. I will list them in the order I preferred. Ready? Let's go!
2. Exercise #1- Push-ups. Pump out as many as you can do just short of failure. After completion, go immediately to next exercise, which will work your legs to give your upper body a quick break.
3. Exercise #2- Lunges. Hold the medicine ball at chest level for balance and for extra weight resistance.(As you get stronger through time, you can buy a heavier ball if you choose ,or just add more reps). Alternate legs with each rep until you are at point of failure. If you are at high reps, you will get quite an aerobic effect as well. Now go immediately to next and final exercise.
4. Exercise #3- Pull-ups. The leg exercise gave your upper body a little break, so now perform as many pull-ups as you can just short of failure. If you can't do any or many pull-ups then use assisted bands to help you get the reps. (see my article entitled " How To Master Pull-ups: Beginner").
5. After you have completed the circuit, take a short break to regain some of your strength and endurance. Do as many circuits as you see fit and/or according to your fitness level.One day you might make it a 'light' day and do just 3 circuits, then the next workout, you might go all out and shoot for 10 circuits! (If your body will allow you!)

Tips & Warnings

• As with any exercise, your body will adapt. Read my related articles on pull-ups and push-ups to get ideas of how to change your routine around from time to time, to 'shock' your body. You don't have to do lunges only, you can do a favorite leg exercise of yours instead.The point is to do an overall workout for your body, which include working your pulling and pushing muscles as well as your lower body.
• If you also want to focus on your conditioning aspect and to build better endurance, as you get in better shape, lower the time you take between circuits.
• If you are just beginning an exercise program, consult your doctor first.
• Warm up for 5 minutes at least before you begin. Riding a stationary bike, jogging in place, treadmill,etc are all good. Do some stretching if you like.Avoiding injury is crucial. You work hard for your gains, don't take a step backwards by getting hurt!