Thank you for reading Best Workout Routine. There’s a maxim known as Pareto’s Principle, more commonly referred to as the 80/20 principle. In a nutshell, it means that 80% of your benefits come out of just 20% of your work. Thus if you had only a few minutes a day to dedicate to your health and fitness, there could be three or four exercises that will deliver a full-body workout. I’m not saying anyone abandon your full-length routine for this. But if you are hard-pressed for time, these would become the best exercise plan to perform. By varying these 3 exercises, you can hit nearly every muscle around your body. This is the best workout routine when you’re busy.
Pushups have existed for more than a century, They were used by the armed forces after the second world war. It seems that Push-ups are one of the very first activities we learn, but then quickly neglect.
What push-ups work.
Push-ups efficiently work the Chest, Triceps, Shoulders, and Ab muscles.
How to do a standard push up.
Start out on your hands and knees. Set the hands palms down on the floor directly underneath your shoulders. Extend your legs away with your feet together and your toes touching the ground. Maintain your body as straight as possible. Bend the elbows and slowly move all the way down till the upper body is close to the floor then push back up. That is a regular push up. It exercises both the chest and the triceps.
There looks to be plenty of variations of the push-up. I will only name a handful here, but if you search you can discover more.
- Elevated pushup. This is the same as a standard pushup except your feet are sitting on an item raising them off the ground. The more you raise your lower limbs the more bodyweight you will lift. Raised push-ups also adjust the focus to your upper chest along with shoulders.
- Wide grip pushup. It’s similar to a regular push-up except you move your hand out wider than shoulder-distance apart. The larger grip applies for more work on your chest muscles and less on your arms.
- Diamond pushup. Now take your hands and set them together so your index fingers and your thumbs form a diamond. (This is also known as a heart to heart pushup since your hands make an upside-down heart). Have your hands and wrists immediately beneath your chest and place your feet roughly shoulder-width apart. These will hit your triceps more than your chest.
If push-ups are too difficult.
Elevate your upper body. this will be the opposite of the elevated push-up. Keep your toes on the ground and position your chest on a bench. The more you lift your upper body the less difficult it gets. You could perform these against a wall if you have to.
Raising the Intensity.
- Plyometrics. You can increase the intensity of any one of the different types of push-up through exploding off the floor as hard as you can. Try throwing your chest and arms off the surface each and every time you push up.
2. Handstand push-up. It is done by doing a handstand near a wall (roughly an ft. away). Next to having your feet in contact with the wall for stability. Go down until your scalp touches the floor and then push back upward. This works primarily your shoulders and triceps.
Pullups have always been one of my personal favored exercises. I recall in school, I was not the strongest child, but I could do the most pull-ups (i had been a thin kid), I was always proud of that.
What pull-ups work.
Pull-ups really are the best workout routine for the upper back out there, they also work biceps and forearms pretty well.
How to do a standard pullup.
You need a pull-up rod. Grip the bar with the palms facing away from you. palms should be shoulder-width or just a little farther apart. Hang from the rod with your arms straight or slightly bent. Then draw oneself upwards till your chin is above the bar. Next, slowly lower your self in a controlled manner to the starting position.
Once again there are a bunch of versions of the pull-up, however, I will only highlight a few here.
- Chin up. Chin-ups are just like pull-ups but you grab the rod with your palms facing toward you. You typically use a closer grip than a normal pull-up. Chin-ups work your biceps more than ordinary pullups.
- Close grip pullups. Just like a regular pull up but your hands can be very close to one another. These will work your biceps more than your back.
- Wide grip pull-ups. It is similar to a standard pull up, but you grab the bar around 6 inches wider than your shoulders. Wide grip pull-ups work your upper back muscles more than a common pull up.
If pullups are too difficult.
- Assisted pull up machine. If you belong to a gym it very likely contains one of these machines. They offer a push to help you to do pull-ups. The greater weight you put the less difficult it is. Thus as an example, if you happen to be two hundred lbs and you choose fifty pounds of weight on the machine. You will be lifting one hundred and fifty lbs. of your own bodyweight.
3. Lateral pull-downs. This isn’t a pull-up, however, it is something a person can perform to increase your own muscle in your upper back. This may be carried out using the lat pulldown machine, or even with resistance bands. This movement is similar to pullups and works exactly the same muscles.
Raising the intensity.
- Weighted pull-ups. Add weight to the pull-ups to build up the difficulty.
2. Muscle-ups. To do a muscle-up you have to pull-up hard and fast and bring your chest above the rod. When you finish off the rod has to stop at your hips.
I do not mind pushups, and I seriously love pull-ups, but I despise squats. But they happen to be the best workout routine for the lower body. I loathe these because they are so effective. After I finish doing a tough set of squats I feel like I can’t walk.
What squats work.
Squats work your lower back, your butt, and the rest of your leg muscles (hamstrings, quadriceps, and calves).
How to do a Standard Squat.
Stand up with your feet shoulder-width apart and set your arms straight out ahead of yourself. Squat down bend at the knees and hips. Hold your body weight on the heels only use the rest of your foot for stability. Go down to where the upper thighs are parallel with the flooring, then drive back upward until your lower limbs are just about straight. For safety always perform heavy squats with a power rack. When starting out use very little or no weight until you feel secure with the movements.
- Front Squat. It is very similar to the common squat other than you carry the barbell with the front of your shoulders. This is harder so you may have to lower the weight. This may also make it possible for you to go lower a lot more than the normal squat.
- Sumo Squat. This is completed like a standard squat other than your lower limbs will be spread farther apart and the toes are directed outwards.
If squats are too difficult.
- Place a bench beneath you. If you feel unstable put a chair or bench so that when you arrive at your lowest position your bottom barely touches the stool and thrust back up.
- Leg Press. When squats are too hard you can begin doing lower-leg presses with a nautilus machine.
Stepping up the intensity.
- Overhead squat. This is just like a conventional squat but you hold the bar right above your head. It will need you to drastically lessen the weight, but this activity engages your whole body for balance.
- One leg squat. This is tricky since they’ll need a whole lot of balance. Take a position on a single leg with the other leg raised and somewhat ahead of you. Squat upon a single leg and press backup.
The best workout routine, in my opinion, is a few key exercises that target a whole lot of muscles in the body. I believe a few variations of these three exercises work the most efficiently.
Alice May is the former editor of Verve Fitness. A writer by day and a reader by night she loathes to discuss herself in the third person but can be persuaded to do so from time to time. She is always willing to write for fitness blogs.