Just 3 exercises are needed to get fit? Yes only 3 exercises are needed to get fit. It’s so simple most people won’t believe it. The 3 exercises are push ups, bodyweight rows (australian pullups) and squat thrusts.
Using these 3 exercises will work every major muscle group in the body as well as give you a great endurance workout.
Push ups
Push ups will work your pushing muscles (chest, shoulders and triceps). They also work your core since it is used to stabilize your body to keep it straight.
Bodyweight rows/Australian pull ups
Australian pullups work all of the pulling muscles (Back, shoulders, biceps and grip). The australian pullup is the exact opposite of the push up and also works the core to stabilize it.
Squat thrusts
Squat thrusts will work the legs and cardio endurance. If you’ve never done squat thrusts, your in for a big surprise. People who can run 3 miles, jump rope for 10 minutes, do 100 jumping jacks, get winded in as few as 10 squat thrusts.
Here’s a sample workout:
5 sets of 10 Pushups
5 sets of 10 Australian pullups
5 sets of 10 squat thrusts
Do each exercise with 30 seconds rest in between sets. Or you can do it as a circuit.
Here’s another way to do it.
10 Australian pullups
10 Pushups
10 squat thrusts
Rest
Repeat 5 times
Do one exercise then the next and take 30 seconds-1 min rest in between each circuit.
And one more way to do it
(intervals) My Fav
20 seconds Australian pullups
10 sec rest
20 seconds Pushups
10 sec rest
20 seconds squat thrusts
10 sec rest
rest 1 minute
repeat 5 times–this will take about 12 minutes
photo credit: dvids
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