A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.
Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups
Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups
Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups
A tip on how to set these workouts up:
It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.
Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.
The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.
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Comments
Hey Parth
Nice job on these workouts. The workout C is very challenging though.
I wanted to ask you if there is any replacement for running? I have a pull up bar at home and I can manage the pushups also. I will substitute crunches for sit-ups since sit-ups don’t hit my abs hard enough and I sort of use momentum which is harmful to the back, etc as you’ve rightly pointed out.
But where I live, there is no running/jogging track and the road outside is very uneven, has massive traffic (exhaust fumes) and stray dogs which bark and chase you at the slightest opportunity. So what are your suggestions? I know running is good, but I can’t risk an injury because of the uneven roads.
Thanks.
F.
Hey Farhad,
Even I can not run long distance as I have a knee problem. So I try to keep my running under one mile. My other cardio options are Jump Roping and Shadowboxing. Jump Roping I think is great and gives you the same aerobic benefit as Running. Simply throw in one minute rounds in between your calisthenics exercises.
– Hope that helps!
Thanks
I have a rope but I suck at it 
Its good exercise to even try it out for 10 minutes