This workout contains 7 exercises.
1 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
2 - Inverted Pushup
Do a handstand against a wall touching only your heels to the wall; slowly lower your body with as little friction possible; push-up to starting position.
3 - Dumbbell Pushup Row
Total-Body Muscle
Dumbbell Pushup Row
Forcefully contract your glutes. "When most men perform rowing movements, they pull more with their arms than with their middle and upper back, which defeats the purpose," says Mejia. But in this pushup, your arms, abs, and shoulders are forced to work together to keep you steady while your back muscles draw the weight to your rib cage--so you can't cheat. The benefit? You'll simultaneously build your back and chest, which not only saves you time, but also helps prevent muscle imbalances of your upper body.
How To Do It
A. Get into pushup position with your arms straight and your hands resting on light dumbbells.
B. Squeeze your abs and glutes as you perform a pushup.
C. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.(menshealth.com)
Exercise Steps
1 & 2 | |
3 |
4 - Dumbell Bench Press
Like a regular benchpress, but with dumbells.
5 - Dumbell Overhead Press
An excellent compound exercise to put muscle mass on your delts fast.
Exercise Steps
 | Push dumbbells straight up until the are 1 inch apart. Drop down to starting position. Repeat. |
 | Start with arms bent at 90 degrees at either side of your head. |
6 - Reverse Crunches
Hit those lower abs!
Exercise Steps
 | Lay with legs straight up in air. |
 | Bring legs straight up in the air and upper torso towards ceiling. Lower and repeat. |
7 - ab bridge
Exercise Steps
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold this for 20 to 30 seconds, breathing steadily. Release, then repeat for another 20 to 30 seconds. That equals two complete sets. As you build endurance, you can do one 60-second set instead of two shorter ones. |