Albert K. Park

            I love the fact that women are ambitious in achieving fitness goals. Once they decide that they want to improve their bodies and fitness levels it’s hard to slow them down. I consistently get asked which exercises they can do to accelerate results. I break it into one upper body and one lower body movement that requires no equipment but works the entire body.

                        The upper body movement is the traditional pushup and the lower body movement is the single leg squat. These two exercises combine for a powerful tool in gaining lean muscle mass and shedding excess pounds. After learning and incorporating this dynamic duo of strength work into you training, you won’t be able to workout without them.

                        I know what you may be thinking I can’t do a pushup and I don’t even know where to begin with a single leg squat. Count backwards from 5 and woo saa because I am going to give you regressions for each exercises to begin before moving onto these two movements. Perform the two regressions for 2 weeks around 2-3 times in the week. Then move on to the variation for the following 2 weeks for the same frequency. After the 4 week transition, you will be rockin these two exercises out in a lean and toned body that you’ve earned.

        This is a great regression to start with if you haven’t done a pushup since Full House was the hottest show. Stand facing a wall about 2-3 feet out and extend your arms in front of you. Lean forward slightly until you can place your palms flat against the wall surface. Bend your arms until your nose comes pretty close to touching the wall and push out. This will be one rep. Repeat for 15 reps up to 2-3 sets.

         After you have mastered the wall pushup you are ready to graduate up to the knee pushups. In a pushup plank position lower your knees to the floor. Lift your feet back and make sure to align the tops of your knuckles with your shoulders. Your hands should be close to or a little wider than shoulder width apart. Lower yourself bending your arms close to 90 degrees. Push up back to the start. This is one rep. Again repeat for 15 reps up to 2-3 sets.

            Both those variations are for you to get to this point and turn into an official pushup machine. A lot of my female clients make pushups a fitness goal and in being eager to reach them they jump to quickly to the real thing. One problem is that they don’t get the form right or get discouraged in only being able to do a few reps. The variations above will help you progress at a consistent pace while developing all the necessary strength components that will help you do real thing.

            From the pushup plank position bring your feet so they are close together. Lower down toward the floor, just as you would in the knee pushups, but now with the knees up and the legs extended. Push up back up to start. This is one rep. Repeat for 2-3 sets for reps of 15. You can decrease the difficulty level by spreading your feet apart.

            Standing with your feet shoulder width apart, take a big step back with your left foot. Lower yourself straight down until your right knee is 90 degrees, then push back up. Remain in this split stance position while lowering yourself. This is one rep, repeat for 8-12 reps and for 2-3 sets.

Variation 2

            Stand with your feet slightly wider than shoulder width apart. Take a step back with your left and sink down until your right knee is 90 degrees. Keep the left leg fairly straight, use a slight bend if you need. Keep your back straight and chest up while trying to reach down and touch your ankles.

            Some trainers will require you to balance on one leg and do the squat. I think that this is dangerous and super hard. My solution is an elevated single leg squat. For this you will need a bench, a box, a log, anything that is about knee height.

            With the bench about 1-2 feet behind you, lift your right leg and place it on the bench, toes facing down. Lower yourself straight down until the left leg is 90 degrees then push up. This is one rep. Repeat for 8-12 reps and for 2-3 sets for each leg.

            You now have the 2 workouts that will help you stay toned, get lean, and most importantly reach your goals. It’s your body, keep it lean and healthy!