I feel very blessed to be in the position I am in the health and fitness industry. It has taken time, effort, vision and determination, but the rewards lie at the end of such things.
My ambition was always to achieve a status whereby I could make a really positive impact on the health, fitness and wellbeing of the most people possible. Through TV, the web and mass media, I have been able to make that ambition something of a reality.
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One of the spin-offs of having started to fulfill my ambition is that I get more and more people asking me, “What the best exercises are for getting in shape and then staying in great condition?” That is fine by me. If I wasn’t being asked, I’d be worried!
Of course people have different goals and aims and they are approaching these from different start-points in terms of their own physical condition. As a result it is not really possible to come up with a definitive one-solution-fits-all answer.
However, I always say that exercises you can do anywhere and pretty much at any time have to highlighted. Those that do not require equipment will always have the edge in practicality for the simple reason that not everybody has equipment at home or work, can get to a gym or even afford gym-membership.
And the solution is right with us all the time. The best weight of all – our body! I believe that bodyweight exercises are the best exercises that can help you reach great shape and maintain it effectively and efficiently.
Benefits of bodyweight exercises
Bodyweight exercises are easier on your joints and you can do them anywhere; whether you are inside or outside, at your house or at work. Space isn’t even much of a requirement, as just enough to fit your body standing up or lying down will be enough.
You don’t need workout wear or trainers to drop down and pound out a few push ups, or to reach up and perform pull ups and leg raises. There really is no excuse not to adopt some of these exercises throughout your day.
Anytime you can do an exercise that works your upper and lower body and your core, then that is always an efficient routine that works your body in a symmetrical, sound and sensible way! I think circuit training with bodyweight exercises – meaning working one exercise station and moving to the next exercise station immediately with 15 to 20 seconds rest in between is the best way to train.
Here are some great exercises for all you men out there. These are ageless and have been proven to work time and again!
Obi’s bodyweight workout
Do 3 times a Week- Mon/Wed/Fri
Push-ups – 3 sets of 12 reps which works chest, triceps and shoulders
Wall-sits – 3 sets of 45 seconds which works the glutes, hamstrings, quads, calves
Dips – 3 sets of 15 reps which works the triceps and shoulders
Body squats- 3 sets of 25 reps which works the quads, glutes, hamstrings, quads, calves
Planks – 3 sets of 45 seconds each which works the abs and obliques
High Knees- 3 sets of 30 seconds each- which is a great cardio, legs and abs exercise