Here's a totally simple - yet MASSIVELY efficient - body-weight workout. Which produces results like no fitness gadget or piece of equipment, anywhere on earth. Do it consistently? And you'll sculpt lean, super-attractive muscle from head to toe. You'll build an 'iron clad' core. Plus: You'll develop a totally-defined chest, that appears chiseled from stone. Oh, and any excess flab around your middle? It'll be gone fast! In fact, I'd say: 'Faster than with any other fitness system known to Man.'
Here's what you do:
First thing in the morning, drink several cups of pure water or fresh fruit juice. Do NOT eat anything prior to this workout. You'll want to feel light and fast, with nothing in the stomach - not heavy or bogged-down in the least. Now, find a set of stairs. For me, it's easy. I live on the ninth floor of a 20-story condominium complex. So all I've got to do is roll out of bed in the morning. Down a couple of glasses of reverse-osmosis water, my favorite. And head for those stairs.
For you it may be a bit more of a challenge. For example, if you live in a suburban neighborhood full of one-story homes? Find a hill if you can. Or a set of bleachers at an empty playing field. Or, another great solution: A local parking garage. These are absolutely superb for this workout. As a last resort, you can use a stair-climber at the gym. Though I personally prefer the fresh, outdoor air while doing this one. Now, at the bottom of the stairs, hill or stair-climber...
You're ready to begin.
Start your workout by doing a set of simple squats. Stand with your feet about shoulder-width apart. Bend your knees while keeping your back straight. And lower your body toward the ground. At the bottom of the exercise, your thigh muscles should be about parallel to the surface. Then rise back up to the start position. And you've done one repetition. Go for 10 to 30 repetitions if you're a beginner. Do 30 to 100 if you're at a greater level of fitness. Now, do a handful of jumping jacks to loosen up the leg muscles.
Then: Run up the hill or stairs - all the way to the top! If you're using a stair climber machine, go for the equivalent of 10 to 20 flights. Next, without resting, drop and do a set of push-ups. Go for 10 to 30 if you're a beginner, and 30 to 100 if you're at a greater fitness level. If you're a beginner, you can do them on your knees. When you're done with the push-up set? Jump up, and run back down the stairs. Stay safe by keeping one hand on the hand-rail, all the way down. If you're on a hill, just do the absolute best you can.
But make it quick!
At the bottom of the stairs: Lay on your back and do a set of abdominal crunches. Again, go for 10 to 30 as a beginner, and 30 to 100 if you're at a more advanced fitness level. The idea is to be doing the same amount of crunches, push-ups, and squats, during your workout. This not only keeps things simple. But it challenges every major muscle group in your body equally, from head to toe.
Now, after your set of crunches: Jump up and start the cycle over again, with another set of squats. Repeat this cycle for as long as you can. Go for 15 minutes minimum, if you're a beginner. Go for 40 to 60 minutes, if you're at a more advanced level.
The 'brutal-yet-rewarding,' stair-climber workout summary: At the bottom of the stairs, do a set of squats. Follow with a handful of jumping jacks to loosen up the leg muscles. Now run up the stairs as fast as you can! At the top, drop and do a set of push-ups. Then: Run down the stairs. Lay on your back, and do a set of crunches. Finally: Start the cycle over again with a set of squats.
And there you have it:
One of the most challenging, yet rewarding, workouts you'll ever do in your life. The squats build the legs. Do this workout four to five times a week? And you'll build well defined, super-strong legs. Which will be able to carry you for workouts of greater and greater intensity, and duration. The push-ups build a super-strong, well-defined chest. They also work your back, arms, shoulders, and core. The crunches target the abdominal muscles, and overall core. Plus: Crunches make a great addition to the workout, in terms of cardiovascular fitness.
Yes, when you combine these three, simple exercises - squat, push-up, and crunch - with the stair-climbing concept? I can tell you this: You'll build every muscle in your body from your shoulders to your feet. You'll develop such a great level of cardiovascular fitness that unwanted body-fat will seem to 'fly' off your body, like never before. You'll sleep deeply each night. You'll wake up exhilarated in the morning, instead of exhausted. You'll develop - in just a few short weeks! - the type of attractively-muscled, fat-free, youthful-looking body that most people dream of. But which they rarely attain. More: You'll build a mental toughness that's incomparable to that of nearly everyone you meet.
Yes, my friends. It's brutal. Yet it's rewarding. Which is why I call it: 'The brutal-yet-rewarding, stair-climber session!'
Try it for a few weeks. And those around you will begin to notice something TOTALLY different about you. Perhaps, this fact: That you're building a strength, power, and toughness, unknown to the 'mass of Man.' Do the workout for a few months. And get ready: There'll be a whole new, powerfully-vibrant soul staring back at you in the mirror.
Copyright 2015, Jeff Sekerak. All rights reserved. Consult your doctor before engaging in any diet or exercise program.