I have not come up with an official name for my workout routine. Like I said yesterday it is based on another workout by Steve Kamb called ‘PLP’. My version is TCB LP2. I guess I should call it The Elvis. Yes, it is a bit reaching but follow me here. Elvis was always TCB, or Taking Care of Business and put out a bunch of LPs. And if Elvis were to workout like when he was doing his karate, you know he would TCB!
So what does TCB LP2 mean? It stands for Tuck Crunch Ball / Lung / Push-up / Pull-Up
Do whatever order you want during the workout although I would recommend doing an exercise between the push ups and pull ups.
First let’s go over the moves.
Tuck Crunch Ball will take care of the abs part as well as the core that is so important.
It looks like this-
A picture is worth a thousand words so I think we have that covered right?
Next I would do my Pull Ups
I would recommend a neutral grip if you can. If you do not have a bar with those types of grips don’t sweat it.
What is the difference between a pull up and a chin up? What is neutral grip? A chin up has your palms facing you while a pull up has palms facing away from you. Can you guess what a neutral grip is? Yep. Palms facing each other. What is the difference as far as muscles worked? Not much. Both will primarily train your back and lats and biceps. There is just slight differences in the angle in which the muscles get their workout. Chin ups put your biceps in a stronger line of pull so they will typically workout your biceps a bit harder than pull ups will. On the other hand, pull ups may work your lats a bit harder. For this reason, it you can not do neutral grip I would alternate between pull ups and chin ups every other day.
If you do not already have a pull-up bar at home, I recommend the Iron Gym Total Upper Body Workout Bar.
Stand feet together, and step back to do your lunges. I would suggest stepping back instead of forward. It is a little easier on your joints and a little harder to balance. Yes, harder to balance is good as it makes the muscles adapt quicker.
Do we really need to go over that? I think we have all done push ups before or have seen them done. Just remember to keep your back straight during your workout.
Also play around with the position of your hands. Generally you will want to keep them slightly wider than shoulder width. Try experimenting with a wider stance or even try some diamonds where you have the tips of your index fingers touching at the same time your thumb tips are touching while palms are flat on the ground directly below your chest.
The Iron Gym Total Upper Body Workout Bar is really helpful with push ups as well.
How many sets and reps should I do?
So how many to do? This program lasts 60 days. On day one you start with one repetition of each. Day two do two of each. Day five do five of each. See the pattern here?
Ok, I know what you are thinking. No. You will not be doing 60 reps on day 60. Ok, you will but not all at once. Do whatever you need to do to keep the sets even and around 8-12 reps each set. So for instance on day 50 you could do five sets of ten reps. Try not to get too crazy figuring out the math. It really does not matter. It is just a workout. It is supposed to be fun.
The main thing is this is designed to put stress on your body and have it adapt to the daily increased work load. The other thing is to have fun. Fun is, well, fun.
What do you do after day 60? I don’t know. What do you want to do? How about keep going? How about going to a gym? Whatever you decide just have fun.
Keep in mind. I am not a doctor and I do not even recommend you do this exercise program. I just offer the idea and tell you what I am going to do. You make your own decision. Probably you should ask your doctor first. If you do take on Elvis – TCB LP2 let me know how it worked for you.
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