This years calendar coming to an end soon.  My workout planning includes a lot of different exercises. But my experience is to build up the strength with five basics exercise; Pull-ups, push-ups, Sit-ups, burpees and squats. The fine with this basics is that you can vary them endlessly, and also do them without accessories etc.

So lets begin with the pull-ups, you can do them normal, or with wide or narrow grip. One hand (if you strong) or one hand towards your face and the other revise. Do them up to chest and so on. So how can you increase the number of pull-ups then? You can do weighted pull-ups, or try this: Do three maximum set with pull-ups, rest 5min in between. Day two; do 10 reps of 50% of the best reps in day one. One minute rest in between and increase with one reps per set until you fail. Use a 4-5 sets of 40-50% of your maximum of numbers.

Push-ups, the same here, you a number of varies, wide arms, narrow arms etc. This is a exercise I suggest you to do every day, and increasing number.

Sit ups, first of all do them correct. Lock your feet’s.  Start with lower crunches and then upper crunches. (To exhaustion) three times of upper and three times of lower.

Burpees, do them correct-rolling up. Land with flat feet’s to spare them. Don’t stay on the floor with the chest,  fast up for not losing energy, Jump and land with spread legs, this will save energy as well.

Squats, use 4 set of 12 jump squats. Get really low and up on your toes. Start easy two set of 20 reps and increase one set every week.(three times/week)

Now I think you get a good start for building your body. But you should also add  core workout. Leg raises, knee to elbow and when you have build the strength use the toes to bar for core building.

And get yourself a morning routine, will get to that tomorrow…

Pentatonix – The Sound of Silence (Official Video)

See ya tomorrow..