This work out can be undertaken almost anywhere and consists of 5 basic exercises (6 if you include the calf raises). Equipment required includes a pull up bar and dipping bars. Alternative exercises/equipment can be substituted.
Beginners: 10 – 30 minutes
Intermediates: 30 – 50 minutes
Advanced: 35 – 70 minutes
Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.
If you have not exercised for some considerable time this is a good place to start. Do not worry if you cannot complete the full number of exercises, keep trying and in time you will get there! Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, covering 3 sets each workout, perhaps resting up to 2 minutes between sets.
5 Pull Ups
10 Push Ups
15 Squats with Calf Raises
Finish with 5 - 15 minutes of light cardio followed by 2 minutes of stretching.
If you have been exercising for a little while, this may be a good place for you to start. You should be able to this work out every day or every other day. Complete all the repetitions for each exercise and be looking to cover 2-4 sets each workout, with up to 60 seconds of rest between sets. For a few repetitions of each exercise you should be looking to do variations of that exercise, in order to add variety and build your strength in different ranges of motion.
10 Pull Ups
15 Push Ups
20 Squats with Calf Raises
Finish with 15 – 30 minutes of cardio, followed by 2-4 minutes of stretching.
This should be a typical everyday workout for you and could even be your rest day workout from weight training. The number of repetitions should be very easy to complete and the aim would be to complete 3-5 sets, with little or no rest between sets. Alternatively you could dispense with sets and multiply each exercise by the number of sets you would be doing (i.e. 3 sets of 15 pull ups become 45 non-stop pull ups, 5 sets of 20 push ups become 100 non-stop push ups etc.). Each set (or every 15-25 reps) you should be looking to do a different variation of each particular exercise.
15 Pull Ups
20 Push Ups
25 Squats with Calf Raises
Finish with 20 – 40 minutes of cardio, followed by 5 minutes of stretching.