Have you heard of the 3-minute pushups drill? You can use this interesting technique anytime you have an extremely short period of time to workout. The method is actually very simple, but it requires knowledge in knowing how to perform differentpushup variations.

Here is the main idea: choose 6 pushup variations, and perform each of them back to back for 30 seconds each. That’s 3 minutes of total exercise. You can implement this same method usingpullup variations and squat variations.

Sample workout:

• Plyometric Pushups, 30 seconds
• Feet Elevated Pushups, 30 seconds
• One Arm Pushups, Right Hand, 30 seconds
• One Arm Pushups, Left Hand, 30 seconds
• Chair Dips, 30 seconds
• Dive Bombers, 30 seconds

Another idea is to choose two pushup variations, two pullup variations, and two lower body movements and perform them within the 3-minute drill. This way, you get a full-body workout.

Sample Full Body Workout:

• Lunges, alternating, 30 seconds
• Dive Bombers, 30 seconds
• Gorilla Chins, 30 seconds
• Pushups, 30 seconds
• Chinups, 30 Seconds
• Squat Jumps, 30 seconds

You can also develop this idea into a full training program, where you perform a 3 minute drill, rest for a minute, then perform another round. Here is a sample of what a full program would look like, based on your fitness level:

Beginner:

• 3 days a week, 4 rounds of 3 minutes, 90 seconds rest in between each drill

Intermediate:

• 3 days a week, 4 rounds of 3 minutes, 60 seconds rest in between each drill

Advanced:

• 3 days a week, 5 rounds of 3 minutes, 60 seconds rest in between each drill

For more bodyweight training training techniques, workouts, and exercises, check out Workout Without Weights. Click here for more information.

There are a lot of “soreness seekers” out there. Soreness seekers are trainees who will not take a day off or stop training until they feel sore the next day after a workout. They’re also known as “fatigue seekers.”

• The main difference between fatigue seekers and soreness seekers is that fatigue seekers aim to fatigue their bodies within a workout. In other words, they’ll keep going until they can go no longer. Until they collapse on the ground in a pool of sweat (and sometimes puke and blood).
  
• Soreness seekers are individuals who will continually make a workout more and more difficult in the hopes that they’ll get sore the day after. Continue reading

I’ve been getting a lot of great questions from Shah Training readers. Lets address some common questions:

Question: I have trouble with most bodyweight programs out there because I can not do a single push-up or pull-up.

Answer: The following videos present simple exercises and variations that you can perform:

Pushups:

Pullups:

Jumping Pullups

Negatives

Pullups and Hold

If you do not have access to a pullup bar:

Question: Some of your workouts feature levels from 1 to 10. How do I organize these levels into a progressive workout?

These levels have been seen in the following posts:

• Obese? Here is a Really Simple Exercise Routine You Can Follow
• Burpees: The Most Intense Bodyweight Exercise?

Each level is one workout. Each level means that the workout is getting harder and harder. There are a number of ways to use this training method:

1. You can focus on each level, once a week. So if you’re training 3 days a week, you can do level one three times in one week. Then do level two the following week. This is a great option for beginners, but it can get really boring really fast.
2. You can also stick to each level until it becomes easy. So lets say for the first level, it takes you two attempts for it to become easy. On the third workout of the week, you’d do level 2, since level 1 is now too easy for you. This style of training is probably the best way to make steady progress without burning yourself out.
3. Last option is to perform a different level each workout. So in a 3 day per week program, you you’d be completing the first three levels in the first week, the second three levels in the second week and so on. This is probably the toughest method and best for intermediate/advanced trainees.
4. There is on more option, and is suitable for advanced trainees. Perform each level once per week. For the other two days, perform a different workout. This gives you a chance to work on multiple goals at once. For example, onMonday you can focus on increasing your pullups. On Wednesday would be a pushup day. And on Friday would be a lower body day.

Question: None of your programs are suitable for my needs. Can you design a program for me?

Designing a program for you takes too much time, and at the moment I’m not doing online personal training. I will, however, walk you through designing your own program. I recently did just this with a reader who came up with a great program all by himself:

• Planks
• Lunges
• Squat Jumps
• Jumping Pullups
• Pushups on Walls

His weakness were the pushups and pullups. When you take the time to write your own program, you see it as your own, customizable routine. Using the progression methods I’ve introduced in my article “Sore Muscles = Progress? NOPE – 8 Ways to Progress with your Workout Without Muscle Soreness “, he’ll be on his way to performing full pushups and pullups in no time.

Question: Do you actually follow the program that you post online? How do you Progress with them?

No one’s asked me if I actually perform the program I post online. But I think it’s important to share this: The workouts I post online are all either workouts that I have done before, or modifications of those workouts. The primary way that I measure progress is time. I care about completing a workout in a shorter period of time, although I understand the importance of moving onto more difficult movements and adding external resistance. But to show you exactly what I do and how I progress with them, I’ve started my training journal online. You can find it here.

Question: I want to download your free manual, but I don’t want to sign up for your email newsletter. However, I do want to receive updates from this website. Do you have an RSS feed?

There are two ways of getting my manual: email newsletter and twitter. You can either sign onto my email newsletter, then unsubscribe when you receive the manual, or simply follow me on twitter. Details are here.

I do have an RSS feed. Details for the RSS feed are here.

Shoot me your Questions

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I’ll answer all questions as long as their specific and sincere. These are the questions I hate and will delete immediately:

• Hey, I need help setting up a program. Can you help me?
• My goal is fat loss and I’m trying to lose 10 pounds as fast as possible. Can your help?
• What are some fat burning foods?
• Can you suggest a really good diet plan for me?

Here are some guidelines to ensure that your question will be answered:

1. Be as detailed as possible. Don’t worry if the email is long, I’ll read it.
2. Search on this website before asking your questions. Search tab is on top right hand corner of site.
3. Explain your weaknesses and present clear goals.

I love to connect with my audience. If I’ve helped you in any way, please keep me posted on your progress. I also love hearing about how one of my workouts have helped you out. Send all your questions to shah@shahtraining.com.

In years gone by I have hit the road countless times just running for 30-45 minutes, although I found this fun I was always naturally inclined to throw in things like sprints and pushups but wouldn’t as I had been brainwashed into ‘Jogging’ which is slow monotonous and simply painful. As time went by I discovered the joys of what I like to call a “Playful Run.”How to Run PlayfullyI go about my playful runs by simply putting on my Nike Free’s/Shorts/ T-shirt grabbing my iPod and hitting the road. I run at varying paces and throw in all kinds of things which make the whole process a 20-30 minute workout of varying difficulty dependent on how I feel that day; Some days I will throw in more sprints and pushups, other-days I will do more running and lunges. It all depends on how sore I am and how energetic I am feeling…Favorite things to do while Running1- Sprint Combinations: I love to throw in a few sets of sprints while running I usually go for 100-200 meters and then throw in a set of either explosive pushups or jumping squats. This combination of exercise has been shown to elicit a great HGH response.
2- Lunges to Burn: This is something to throw in at the end of a run, simply lunge until you feel your legs really burn, this will normally be 10-15 reps for each leg. It’s a great way to finish off a run and get a good burn in your quads.
3- Agility Training: This basically means doing things like sidesteps, running backwards, doing some long jumps and weaving between objects. It’s a great way to work on your balance and agility. Preparing you for a sport and it really works your mind-body connection.
4- Drop and Give me 20: This is quite simply stopping your run and either doing 20 pushups, 20 body-weight squats or Burpees. It’s a great way to change the rhythm of running and allow you to get a full body workout.
5- Hill Running: I am lucky to have a nice uneven hill near my house, which I can do, sprints up. These are especially challenging, as the surface is uneven and your running at an incline. If you don’t have access to a hill try and find an uneven surface to run on like grass or gravel.

Give it a Try

Hit the road and improvise, just keep things intense and keep the time under 30 minutes. If you throw in a combination of the above techniques you will achieve a great full-body workout with no equipment and it will allow you to get in touch with nature, try and improvise even further if you see a solid tree branch do some pull- ups, the beauty of a playful run is that it allows for so much creativity and randomness allowing your mind and body to be free….

I personally love doing these workouts first thing in the morning and there is no better way to start a day!

Photo Credit: ansbachers

About the Author

Chris writes on his blog, Zen To Fitness, to pass on things he has learned through life about fitness and lifestyle.