A Twist on Three Classics

by Ken Schweickert

Current Rating
Average: 3/5
Votes: 2

Add Your Rating:

You already know how to do pushups and sit-ups, but now we are going to add something new that will take them a step further to burn even more fat, build more muscle, and keep your workouts from getting boring too. All three are easily done right in your own home.

Resistance Band Sit-ups

In a regular sit-up, there is the least force when you are at the top of the motion because gravity then begins to pull you down. Consequently, your abs are not being pushed through the entire motion. Since resistance bands have the most resistance at the farthest point, they are a perfect solution to even out the forces in the motion of a sit-up.

How to do it: Secure a resistance band on an object with sufficient distance from your head. Lye down on the floor with the top of your head pointing towards the position where you secured the band. Hold the ends of the band over your shoulders and bend your knees at about 45 degree angles into the sit-up position. Keep holding the resistance bands as you use your abdominal muscles to pull your torso all the way up to your knees.

Explosive body weight exercises are excellent at burning fat and building up strength. Use these moves for an intense workout without the trip to the gym.

Explosive Pushups

Starting Position: Start just like a regular pushup.

Execution: Push off of the ground with your hands as hard and as fast as you can so that your hands come off of the ground (your feet will stay where they are, physics makes it impossible for them to come up and I've tested that law over and over again with no avail). When you land let your body go down until your torso is just a couple inches off the floor and push off again.

Explosive Body Weight Squats

Starting Position: Stand with your feet shoulder width apart. Put your hands behind your head and bend at your knees, keeping your back at a right angle with the floor. You should bend until your but is as far down as you can reach WHILE keeping your back straight.

Execution: Jump as fast and as high as you can while keeping your hands behind your head. When you land you should allow your upper body to continue down as you bend back into the starting position and push off with as little time on the ground as possible.
-If you have some dumbbells, you can hold those at your sides to add even more intensity.