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The SavageHorde

Public·4 Savages

LET'S GET BUSY...


After you have figured out your weight and dimensions, and set a realistic goal and timeline, it's time to figure out where you general fitness level is. When we think workout, most of our minds immediately start thinking about lifting weights and engaging in the signature workouts using barbells, dumbbells and other types of equipment and machines. Keep it simple and start with the basics, the bodyweight basics....


UPPERBODY STRENGTH


Exercise List:

  • Push-Ups


In order to gage your upper body strength we are going to use the push-up test. The push-up test can also give you a rough glimpse into cardiovascular health. In a study, participants who could do 40 push-ups or more had a significantly reduced risk of cardiovascular disease. Even the ability to do 11 push-ups was correlated with a reduced risk of cardiovascular disease.


Before you start however, hit the treadmill and got for a brisk 10-15min walk, alternatively, you can do 15 - 20 jumping jacks. I prefer to walk myself, so if you have the opportunity, take a jaunt!


PUSH-UP FORM


This version is used for men:


  • Warm up before performing any fitness testing.

  • Position your hands and toes shoulder-width apart and elbows fully extended.

  • Lower your upper body so your elbows bend to 90 degrees. Keep a straight line from the toes to the hips to the shoulders.

  • Push back up to the start position. That is one rep.

  • Complete as many repetitions as possible without breaking form.

  • Record the total number of full push-ups completed.


A modified version of the push-up test is used for women, who tend to have less relative upper body strength than men. The test is conducted like above but uses an "on the knee" push-up position.


  • Begin in a modified push-up position; on the hands and knees, with hands shoulder-width apart and elbows fully extended.5

  • Drop the hips and move the hands forward until you create a straight line from the knees to the hips to the shoulders.

  • Lower your upper body so your elbows bend to 90 degrees. Keep a straight line from the toes to the hips to the shoulders.

  • Push back up to the start position. That is one rep.

  • Complete as many repetitions as possible without breaking form.

  • Record the total number of full modified push-ups completed.


SCORING YOUR PERFORMANCE



Record your results, and depending on what your score was, that is going to determine your starting point for upper body exercises.


LOWER BODY STRENGTH


Exercise List

  • Air Squat


The squat exercise is one of the best all-around, compound exercises for developing muscular strength in the lower body. Compound exercises work multiple joints and muscle groups at the same time to enhance physical strength and functionality.


While the squat mostly develops the muscles in the front of the leg and the glutes, other muscles are involved as well. Different foot positions and depths of squat can activate other leg muscles such as the hamstrings at the back of the upper leg and the adductors and gracilis along the insides of the upper legs.


  • Stand with feet shoulder-width apart, toes pointed slightly outward.

  • Engage core muscles and pull shoulder blades together slightly to push out your chest.

  • Squat back as if you were about to sit in a chair. Keep your weight in your heels so you don’t lean forward. Your hips should move down and back.

  • Make sure your lower back curve is maintained and keep heels flat on the floor the whole time. Hips will descend lower than knees. (The eventual goal is to touch your glutes to the backs of your calves.)

  • Hold for a few seconds, then rise up by pushing through heels and using glutes to return to a standing position.


SCORING YOUR PERFORMANCE

Record your results, and depending on what your score was, that is going to determine your starting point for lower body exercises.


Now we have a very basic understanding of what your starting points look like. Remember, your starting point determines what you can or cannot do. Typically, you are going to have to use bodyweight based exercises to improves your strength and stability before you start loading your body with additional weight.


Safety is always of paramount importance because our primary objective should always be to achieve pain free movement, and an injury free workout.

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