SuperAthlete J's full-body workout

We've got a great guy doing some painting at our house this week and I've been chatting with him about exercise. He's plenty younger than me (27 to my 41) and he totally has the build of a track runner. When I asked what he does for workouts, he told me that he runs 5-6 times per week, 4-5 miles each time, pretty much as fast as he can muster. He also does 600 (yes, you read that right) pushups every day in sets of 50. Good gravy!

But all the same, he feels like he's in a rut. He wants to increase his muscle mass and work on his running endurance. (He told me that he tried to add a mile onto his usual route a while back and "almost died.") So I've been making some amateur suggestions about how he could get started. Today I typed up SAJ's full-body weight workout for him and I thought I'd post it here, too. I love it because it doesn't require any special equipment beyond a couple hand weights. If you don't have those, you can always use canned food, bricks, rocks or whatever you have handy. I posted a couple of these exercises separately a while back, but here they are in context of a complete workout.

SAJ's full body workout

Do 2 sets of 20 reps for each exercise. Rest 30-45 seconds between each set. If these weight amounts feel too small, feel free to increase them but do be slow and careful with any increases you make on the shoulder press.

1. Lunges with two 10# weights

Hold one weight in each hand. Bring one leg forward so knee is positioned directly above ankle in a straight line. Without allowing that knee to move forward (make sure you can see your toes at all times), drop your hips straight down until the knee of the rear leg is close to the floor. Rise straight back up without completely straightening the forward leg and repeat until you complete a set one on side, then switch to the other.

2. Hamstring curlups with a chair

Grab a sturdy, straight-backed chair. Lay down and dig your heels into the edge of the chair’s seat. Make sure your lower legs are parallel to the floor. Lift your butt off the floor as high as you can without tweaking your back, then drop back down without coming to a complete rest on the floor. If this feels too easy, try single-leg curlups with one foot crossed over and resting on your lifting leg's thigh; or (more difficult) one leg raised straight up toward the ceiling while the other lifts.

3. Calf lifts with two 20# weights

Hold one weight in each hand, feet directly under hips and slightly apart. Rise straight up on your tiptoes, high as you can go, and go back down without coming to a complete rest at the bottom of the movement. If this feels too easy, do single-leg lifts and while keeping your weight off the non-lifting leg.

4. Bench press with two 20# weights

Hold one weight in each hand. If you’ve got a bench, lay on it face up. Otherwise, position yourself face up on the floor with a small pillow or cushion between your shoulder blades. Raise the weights toward the ceiling until your arms are straight, then release out to the side and toward the floor until they’re in a “goalpost” position. Don't let your elbows come to a rest on the floor. Bring your arms up again but don't let your elbows lock. If you like, experiment with different counts on this one: three counts down, one count up (and vice versa).

5. Shoulder press with two 10# weights

Sit on the edge of a bench or chair with a weight in each hand. Bring your arms into a “goalpost” position, then raise them over your head until the weights gently touch together. Bring back down and repeat, making sure to keep your back straight (not arched) through the entire movement. Try to keep your shoulders from hunching.

6. Wall sit with bicep curl, two 15# weights

Hold one weight in each hand. Position yourself against a wall so your legs are bent at a 90º angle and knees are directly above ankles. Press your shoulders and elbows into the wall. Maintain this position for the entire exercise. Drop your arms until they’re straight, palms facing out, then bring them up to your shoulders. When you bring your arms back down, do not fully release the contraction at the bottom of the movement.

7. Tricep extensions with two 10# weights

Hold one weight in each hand. With a slight bend in your knees, bend forward until your back is completely flat (parallel with the floor). Position yourself so your elbows are bent at 90º, hands pointing to the floor and palms facing in. Bring your lower arm back toward your butt until it’s parallel with the floor, then bring back to original position without fully releasing the contraction at the bottom of the movement.

8. Superman

Lay face down on the floor with your arms in the “goalpost” position. Raise your legs so they’re a few inches off the floor and your feet are touching. Lift your face just far enough so your nose doesn’t touch the floor. Inhale. On the exhale, extend your arms forward as far as they’ll go so you look like Superman flying to the rescue. Really feel the stretch along your sides and back. Then inhale and go back to the starting position.

9. Crunches with tabletop

Lay on your back with your knees up and your lower legs parallel to the floor. Press the small of your back into the floor to achieve a pelvic tilt. Put your hands gently behind your head and raise yourself into a crunch. Lower back down without fully releasing the contraction at the bottom of the movement.

10. Side-lying lift

Lay on your side with your legs together and knees slightly bent. Put your bottom arm straight out in front of you; cup the side of your head with the hand of the top arm. Inhale. On the exhale, raise your shoulders and knees toward each other in a sideways crunch. Try not to release all the way to the floor at the bottom of the movement. Do a complete set on one side, then switch to the other.