Day 1
This workout consists of two exercises performed as a superset: push-ups and sit squats. A push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. It's a great way to build upper body strength and endurance. Sit squats, on the other hand, work the lower body by targeting the quadriceps, hamstrings, and glutes. The combination of these two exercises provides a full-body workout, making it an efficient way to build strength and muscular endurance.
Performing 5 sets of 20 reps for each exercise may seem challenging, but it's a great way to push your limits and see progress over time. For the push-ups, focus on maintaining proper form throughout each set, keeping your body in a straight line and lowering your chest to the ground before fully extending your arms. For sit squats, make sure to lower yourself into a deep squat position while keeping your chest up and then driving through your heels to return to standing.
Remember to listen to your body and adjust the number of reps or sets if needed. It's important to challenge yourself, but also to work within your capabilities to avoid injury. Make sure to warm up before starting the workout and to cool down and stretch afterwards to aid in recovery and reduce muscle soreness.
Day 2
This workout consists of a challenging superset that targets multiple muscle groups. The push-up is a classic exercise that engages the chest, shoulders, triceps, and core. Performing 5 sets of 20 reps will help build upper body strength and endurance. To maintain proper form, focus on keeping your body in a straight line from head to heels, and engage your core throughout the movement.
The sit squat is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. By combining it with the push-up in a superset, you'll efficiently work your entire body. Perform the sit squats with proper form, ensuring that your knees stay in line with your toes and your weight is distributed evenly through your feet. With 5 sets of 20 reps, you'll feel the burn in your lower body.
Remember to rest for a brief period between sets to allow for recovery and maintain proper form. Incorporating this push-up and sit squat superset into your routine will help you build strength, endurance, and overall athleticism.
Day 3
Get ready to build upper body and lower body strength with this challenging workout. The first part of the workout consists of 5 sets of 20 reps of push-ups. Push-ups are a fantastic bodyweight exercise that targets the chest, shoulders, and triceps. Focus on maintaining a straight line from head to heels and engage your core for maximum benefit. Immediately following the push-ups, you'll transition into 5 sets of 20 reps of sit squats. Sit squats are a great compound exercise that targets the quadriceps, hamstrings, and glutes. Remember to keep your chest up, maintain a neutral spine, and engage your core throughout the movement. This superset workout will challenge your muscles and improve both strength and endurance.
