SimpleFit: Excellent Primal Workout
In July of 2007, I looked like this:
Age: 37, Weight: 220 lbs, Height 5'11"
I had watched (and sometimes made an effort to reverse) my decline from my peak physical condition, achieved in my last year of university, back in 1997. I was looking for a way out.
I looked at CrossFit and was inspired (and terrified), but I didn't have the space for weights in my home and didn't know about the many bodyweight CrossFit workouts, so I didn't jump in there.
I found MDA, and was impressed by the idea of eating and moving like our ancestors...then I found [url=http://www.simplefit.org/]SimpleFit[/url] (SF).
SimpleFit is an entirely [url=http://www.simplefit.org/workout.html]bodyweight-based workout regimen[/url].
I began the program on March 24, 2008, a little over eight months after taking the above photo.
[COLOR="DarkGreen"][SIZE="3"][b]SF Uses 3 Basic Exercises[/b][/SIZE][/COLOR]
[list=1][*]If you can't do a pull-up, substitute 3 [url=http://www.youtube.com/watch?v=UMOWtKZzs4M]body rows[/url] (youtube) for 1 pull-up.
[list][*][url=http://www.simplefit.org/pullup.html]Other substitutions[/url]. [*][url=http://media.crossfit.com/cf-video/jumping-pull-ups.wmv]Jumping pull-ups[/url] (.wmv).[*]Maybe [url=http://media.crossfit.com/cf-video/CrossFit_MillerGirlPullups.mov]girl pull-ups[/url] (.mov) might work for you.[/list][*][url=http://media.crossfit.com/cf-video/StrictVKippingPullup.wmv]A good comparison of perfect dead-hang pull-ups and kipping pull-ups[/url] (.wmv).
A perfect pull-up has no motion in the lower body. The chest touches the bar, the head is held back, the eyes are directed straight up. It's good to know what proper pull-up form looks like, but you'll need to do kipping pull-ups in SimpleFit.[/list][*][b]Push-ups[/b]
[list=1][*][url=http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov]How to build up to real push-up[/url] (.mov)[*][url=http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov]Tune your push-up form[/url] (.mov)[/list][*][b]Squats[/b]
[list=1][*]"[url=http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov]Air-Squats[/url]" (.mov) ie. no weights[/list][/list]
[COLOR="DarkGreen"][SIZE="3"][b]SF Works on a 3-Day Rotation[/b][/SIZE][/COLOR][list=1][*][b]Day 1 (endurance):[/b]
As many rounds of the prescribed exercises as possible in 20 minutes.
At Level 1 that would be as many sets of:
[list][*]1 pull-up[*]2 push-ups[*]3 squats[/list]
...as you can do in the allotted time.
[*][b]Day 2 (strength):[/b]
5 rounds, for time
At Level 1 that would be 5 rounds of:
[list][*]2 pull-ups[*]6 push-ups[*]10 squats[/list]
...with approximately 3 minutes rest between rounds. [u]Do not count your rest time[/u] in your total time.
[*][b]Day 3 (judgement)[/b]
1 round, for time
At Level 1 that would be 1 round of:
[list][*]10 pull-ups[*]21 push-ups[*]21 squats[/list]
...done in that order. Take as many rest breaks as you need, but be advised, [i]rest time is counted[/i] on D3.
[size=2][B]When you can manage the prescribed exercises in less than 5 minutes, you move up to the next level[/B].[/size][/list]
There is a very good and [url=http://www.simplefit.org/phpbb/]supportive community[/url] on the site.
Today, I look like this:
Age: 40, Weight: 185 lbs
Still a ways to go, but in much better shape.
p.s. I am affiliated with the site in as much as I became a moderator on [url=http://www.simplefit.org/phpbb/]the forum[/url] there just yesterday.