You do not necessarily need any free weights or weight machines to do a full-body workout. You can use your own body weight or simple tools at home or at the gym to complete a quick workout that builds muscle, and improves muscular strength and endurance, according to Juan Carlos Santana, director of the Institute of Human Performance.
Jump Rope Combo
Step 1
Stand with your feet together and hold a jump rope handle in each hand, with the rope behind you. Swing the rope over you in a circular arc, and jump over the rope high enough to clear it. Jump at a rate of two jumps per second for 30 seconds.
Step 2
Stand with your legs about shoulder-width apart, and jump for 30 seconds at two jumps per second.
Step 3
Place your left foot in front of the other, and jump for 30 seconds. Switch legs and jump for another 30 seconds.
Step 4
Place your feet together, and hop from side to side for 30 seconds. Then hop back and forth for 30 seconds.
Step 5
Rest for one minute and repeat the entire combo one or two more times.
Power Step-ups
Step 1
Stack a set of aerobic steps to about two feet high. Place your left foot on top of the step with both feet pointing forward.
Step 2
Push your left leg off the step and your right leg off the ground straight up. Swing your arms up as you jump. Switch your leg position in mid-air, and land lightly on the balls of your feet with your right foot on the step and your left foot on the ground.
Step 3
Jump straight up immediately, and perform a total of 20 power step-ups for three sets. Rest for 30 seconds between sets.
Push-up and Pull-up Combo
Step 1
Stand beneath a pull-up bar that is about two to three feet above your head. Jump up and grab the bar with both hands facing away from you.
Step 2
Perform two pull-ups, and jump down from the bar. Drop into a push-up position, and perform two push-ups.
Step 3
Jump back to your feet, and repeat the pattern for a total of 10 pull-ups and 10 push-ups.
Tips and Warnings
- Instead of performing each exercise individually, perform all three exercises consecutively without rest between sets. This method is called circuit training, and it not only saves you time in your workouts but also improve muscular endurance and stimulate muscle growth, according to strength coach Vern Gambetta, author of "Athletic Development."
Things You'll Need
- Jump rope
- Aerobic step platform
- Pull-up bar
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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