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- Thread starter Damer
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You don't need to warm up to do this and you can do push-ups on your knees if you cannot yet do a push-up any other way. You're moving a considerable amount of your body's weight (up to 64% when not on your knees) and you're recruiting a lot of different muscles from shoulders, chest and triceps to abs, core and quads.
This is a total body exercise. You do need equipment: dumbbells and a pull-up bar or anything you can safely substitute for them. Do it as one set and it's a brilliant exercise snack (no warm-up required). Do it as ten sets and it's an amazing workout that doesn't take a lot of time but will work your entire body.
JohnStrong
Well-known member
I think this is an important video. Being fully present is not something I often want during exercise because it is difficult and sometimes tedious. Listening to your favorite spotify playlist, or podcast while lifting or doing cardio is very normalized. I'd argue not engaging in some kind of auditory escapism (e.g. commercial gyms blasting high BPM music), while intensely exercising, is generally considered odd.
I don't listen to anything while exercising these days because I'm only doing HIIT routines and I find any attempt to *listen* intentionally to something just becomes totally annoying and too distracting. A different HIIT routine every day demands my full attention.
Only when I go for walks do I typically listen to music or audio content. But, sometimes I need to be present in order to think and choose silence. Perhaps I'm missing out on some valuable reflection by not choosing silence more often.
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Henry (thinman)
Well-known member
@JohnStrong I go to a seniors gym, the music there is fairly laid back, a lot of 50's- 70's stuff and not too loud. I don't use music to train at home, sometimes but rarely, it's mainly tai chi forms and a bit of yoga.
@JohnStrong you don't know just how key this is. Truly, exercise is a stressor; both physically and psychologically. At a neurobiological level it disturbs our internal balance and our system then strives to return to it (it's called Homeostasis) and, in the process, it undertakes the physical, mental and neurological adaptations we have come to associate with fitness. Most of us want something to distract us, at least until we get going. At the same time intentional exercise that engages our entire attention delivers significantly higher benefits for the same effort so it's a fine balancing act (and maybe it depends on finding the right kind of exercise, as you mention).
Nutrition is always a very personal issue. Everyone has a different history, different capabilities and different constraints when it comes to it. So when we want to make it work across the board we have to take a more reasoned approach.
This is a quick exercise snack that in just one minute gives you 30 push ups and 12 pull-ups and you can then get on with the rest of your day. You can, if you wish, turn this into a full workout that trains your shoulders, biceps, chest, abs, core and quads by repeating it every two minutes until you hit a total of five sets.