I consider my strength and core training days as the hardest day of my week even over bike and run bricks. The particular workout I do during the week mainly focuses on upper body and your core. This includes upper body strength training with push-ups and core exercises doing sit-ups and other abdominal exercises. If you don’t have dumbbell weights you can simply that exercise out as it’s only for your biceps.

When do I do this workout?
I normally do this particular workout inbetween days that I use my upper body, which for me is swimming. I normally swim in the beginning and end of the week so I try to do this workout in the middle, like a Wednesday or Thursday. This way my body can rest a little bit before hammering it with a swim. The only exception to this would probably be Saturdays. Sometimes I will swim and run in the morning and then do this workout in the afternoon, or save it for Sunday depending how I am feeling.

What do you need for this workout?
* A set of dumbbells for working biceps.
* A foam sit-up mat.
* A chair.

The Workout step by step.
1. First, I start off doing some jumping jacks and arm swings to get me going. This helps me loosen my joints and get out all the little “quirks” in my muscles.

2. I place out my sit-up mat which is nothing more than a foam camping mat I bought at wal-mart. For $14 you really can’t go wrong and it can be used anywhere and stored anywhere. I also use this to put my hands on during push-ups.

And the FUN starts….
Note: These next steps are meant to be done back-to-back with a maximum of 20 seconds in between for a break.

3. Now lets kick off by doing some wide-stance (hands on ground as far apart as you can get them) push-ups. If you need to, use you knees to get you going until you build up to do regular push-ups. Do as many as you can as fast as you can.

4. 20 second rest.

5. Switch to sit-ups. Do as many as you can as fast as you can.

6. 20 second rest.

7. In the sit-up position do crunches. Do as many as you can but slower than your sit-ups.

8. Mid-hand stance push-ups. Unlike in step 3, this time keep your hands about shoulder width. I’d consider this a “normal” push-up stance.

9. 20 second rest.

10. Flutter kicks. Laying on your back and legs streight out, alternate lifting your legs one at a time but don’t touch your heals to the ground. Do 3 counts on these (1 – 2 – 3 – 1! 1 – 2 – 3 – 2!) etc..

The flutter kick!

11. Use your dumbbells and do bicep curls. I use enough weight where I can just barley do 12 – 16 repetitions per set.

12. 20 second break.

13. Mountain climbers. Do as many as you can and as fast as you can.

The mountain climber exercise

14. 20 second break.

15. Repeat from step 3. I normally do 3 sets of this whole exercise. It takes me about 45 minutes to an hour to complete.

16. Stretch. Use caution when stretching.

Alternate Push-Ups.
If you want to work even more muscles you can alternate you push-ups. On your 2nd set try putting your feet up on a chair when doing push-up.

Everyone’s body is different and everyone has their own methods of training. This was a typical workout I did almost every day when I was in the Army and I wanted to share it with you. Push-ups work so many different muscles, you really don’t need a weight bench. Push-ups work arms, legs, abdominals, upper & lower back, shoulders…..pretty much everything. Plus, using the alternate push-ups as mentioned above you can work even more!

Good luck and be-careful!

Back in my Army days my drill sergeant always reminded us that fitness starts at the core of your body. Exercise you’re core and you’ll perform better in your other areas of fitness. Oddly enough, your core is probably the least worked are of your body. Most of the time we are running, biking or lifting weights, but ignoring the importance of core exercising. I was shocked when I increased my 2 mile run time by 2 minutes by focusing on my core.

I encourage you to try to focus on your core by adding core exercising to your fitness routine. Don’t stop what you are doing, just add them in.

Here is a basic core workout plan to get you started.

Sit-Ups.
We all know this. Do 3 sets of as many sit-ups as you can do. Have someone hold your feet down or put them under a sofa or chair.

Crunches.
When doing your crunches, reach for the sky.

Crunches with twist.
With your hands behind you head, try to touch each elbow to an opposite knee.

Flutter kicks.
While lying on your back, thumbs under your rear end, legs fully extended out and toes pointed out, alternate your legs up and down but do not touch the group with your heals.

Abs Roll Out with Wheel
Using your ab wheel do as many of these as you can handle.

Push-ups
Push-ups will not only work your arms, but also your core. Save the push-ups for last.

Back Extension with Ball
Using your medicine ball you can exercise your back muscles.

I do 3 and sometimes 4 sets of the above exercises in that order. I only take a 30 second break in between each exercise.

Here is a big list of core exercises.