Exercise and training programme design can seem very complicated at times. If you type the phrase “workout routines” into your favourite search engine, you’ll get something like 23,600,000 hits in less than a quarter of a second. If you actually take the time to read the results, you may well and up more confused and unsure of what you should be doing to develop a strong but shapely upper body.
All this information can lead to a phenomenon often called “paralysis by analysis” which basically means that rather than make a choice and start a workout, you spend so much time gathering information that you end up bogged down in all the detail and end up not starting anything! With information, there is such a thing as too much.
That’s where our series of No Frills workouts comes in – they are simple, get the job done with minimal fuss and equipment and leave you plenty of time to enjoy the rest of your day…no need to camp out at the gym for hours on end!
In today’s workout, the focus is on the upper body but, as is typical of the No Frills approach, while you’ll get great results from this workout, it’s very simple. Simple doesn’t mean easy though so be prepared to work hard!
The Odds and Evens Push and Pull Workout
For this workout you need a bar from which you can perform pull ups, an exercise mat and a stopwatch.
Warm up thoroughly paying special attention to your upper body. Make sure your wrists, elbows and shoulders are warm and thoroughly mobilized.
Start your stopwatch and perform as many press ups as possible – really do your best to pump out the maximum number of repetitions. On completion, make a note of the number of repetitions you perform.
Next, at the top of the next minute, perform a maximum number of pull ups. You can use a palms under or palms over grip – it’s entirely up to you. As before perform as many repetitions as possible and then record your score.
At the top of the next minute, perform another maximum rep set of press ups. Unless you are some kind of press up master, you’ll perform fewer reps this time around. Make a note of the number of reps performed.
At the top of the following minute, perform another set of pull ups. Do as many as you can until you are unable to do any more.
Continue alternating between max rep sets of press ups and pull ups until you have completed 10 sets of each totalling 20 minutes. Add up the total number of press ups and pull ups you completed and record this total – it’s the target to beat next time you attempt this workout.
To recap – your workout should like this (AMRAP short for as many reps as possible)
1st Minute – AMRAP press ups
2nd Minute – AMRAP pull ups
3rd Minute – AMRAP press ups
4th Minute – AMRAP pull ups
5th Minute – AMRAP press ups
6th Minute – AMRAP pull ups
7th Minute – AMRAP press ups
8th Minute – AMRAP pull ups
9th Minute – AMRAP press ups
10th Minute – AMRAP pull ups
11th Minute – AMRAP press ups
12th Minute – AMRAP pull ups
13th Minute – AMRAP press ups
14th Minute – AMRAP pull ups
15th Minute – AMRAP press ups
16th Minute – AMRAP pull ups
17th Minute – AMRAP press ups
18th Minute – AMRAP pull ups
19th Minute – AMRAP press ups
20th Minute – AMRAP pull ups
Total press up/pull up reps = target for next time
Exercise descriptions and tips
Press ups
The humble press up is one of the most effective upper body pushing exercises you can perform but only if you do them right! Press ups challenge your chest, shoulders, and triceps as well as the muscles of the abdomen.
- Hands flat on the floor, shoulder-width apart and fingers pointing forwards
- Feet, hips and shoulders form a straight line – no sagging hips or arched spines please!
- Bend your arms and lower your chest down to lightly touch the floor. Keep your chin tucked in and neck long
- Drive back up to full arm extension
- If full press ups are too challenging, feel free to substitute three-quarter press ups where you bend your legs and rest on your knees. This may become necessary as the workout progresses…
Pull ups
Pull ups target your back muscles, specifically your lats, as well as your biceps, abdominals and rear shoulder muscles. A tough exercise that really separates the men from the boys!
- Use an overhand or underhand grip as preferred. Many people report than the underhand grip is easier…
- Hang from full stretch and without kicking your legs, pull your chin up and over the bar
- Slowly lower yourself down to full stretch and repeat but do not allow your shoulders top relax between repetitions
- If you are unable to perform pull ups, you can substitute body rows or lat pulls downs or use an assisted chin up machine
- For a more in-depth discussion of this exercise, please see my article on pull ups and chin ups in issue 22-7
Workout variation
This workout can easily be adapted to become a full body challenge by simply adding a set of speed squats in between each upper body exercise…
1st Minute – AMRAP press ups
2nd Minute – AMRAP pull ups
3rd Minute – AMRAP speed squats
4th Minute etc. repeat sequence
This will really crank up your heart rate. If you choose this option, perform 7 or more sets to total 21 minutes of work.
Lots of people tell me they don’t have time to exercise and while that it’s true we live in a time-starved society, workouts like this one take no more than 30 minutes and require no specialised equipment. As well as being No Frills, I like to think of these workouts as no excuses too!