Pushups

A heavily underestimated exercise that you can do inside a gym or outside without the need of fancy equipment. Although it mostly focus on your chest it also works your shoulders, forearms, triceps and your core if you do it properly. It is important though to get the form right. The most common mistake is to stick the bum up in the air. No matter how impressive your bum is, keep it down and aligned with the rest of your body so that your shoulders, back, bum, and knees are in a straight line.

There are many variations to the vanilla version above. So when you've mastered the basic pushup then throw in some variations. Here are some for you to try:

If you have access to a bosu ball here are 3 variations. The imbalance of the bosu balls activates your core.

Plyometric pushups (explosive)

On one leg (works your core more)

Kettlebell pushups (allows you to go deeper)

Arms

Today was legs day for me, but a tweak in my knee from sport on the weekend made me change plans and at the spur of the moment I decided to do an arms workout. The last time I did an arms routine was almost a year ago. I rarely do them because the workouts that I normally do, recruit my arms plenty and my aim is not to look like Popeye :)

Anyway I really enjoyed the workout and my arms feel like a rock, I love it !! :) here is what I did if you want to try it out - enjoy!!

Olympic bar barbell curls 3 sets.
- 30kg x 12 reps
- 40kg x 10 reps
- 50kg x 8 reps
1min rest in between sets. Make sure you keep your body straight and elbows tucked in to your sides. Do not swing the weight up, control it. If you cant do it slowly and controlled drop the weight, it's not about how much you lift but the correct form.

Superset (that is do one straight after the other) single arm cable curl and underhand pullups. 3 sets.
- 12kg x 12 + pullups to failure
- 14kg x 10 + ....
- 16kg x 8 + ...
Again curl slow especially on the way down. Here is a tip - I use a foam roller under my armpit as I do the curls to ensure I do not swing the weights and give it a more concentration feel. It's awesome try it (I'll post a video if I get chance). Do both arms before the pulls ups. With pullups do at least 3-5. If you can do more then you know you can increase the weight on the curls.

At the end of the above your biceps should feel like a rock, time to hit the triceps.

Superset two-arm tricep cable push downs and close grip medicine ball pushup. If the latter is too hard then simply do close grip pushups without the ball. Again 3 sets with increasing weight as above.

Superset single arm tricep cable extensions and dips on a bench. For the cable extension, I did 2 sets with palm facing up and the final set palm facing down. When doing dips I use two benches facing each other with my legs up on one. This allows a deeper motion and also takes my full weight. If this is too hard stick with feet on the floor. 3 super sets again.

I finished off with 30 floor sweepers for the abs.

The above done properly will make you remember it for a few days :)