24 hour Ghetto Workout


What Is The 24 Hour Ghetto Workout…

Several years ago an underground film was made title, “The 24 Hour Ghetto Workout.” In this movie there are several men in urban neighbourhoods working out by simply using their environment and their surroundings as a gym. These men lacked equipment but they showed that with using some creativity and objects at their disposal they could turn their neighbourhood in to their personal gym.

Although there has been a myth that in order to get in shape you need high-end equipment or a gimmick in an infomercial the truth is that all you really need is your body. Maybe you have been led to believe that bodyweight workouts won’t get you looking fit and lean but the truth is that you will get many benefits by using your body.

Cardio And Strength Training Rolled In To One

Bodyweight workouts like those done in the ghetto workout are beneficial, as they not only help you gain muscle but can help you burn fat. Performing bodyweight exercises require effort and as such will boost your cardiovascular abilities much greater than if you were doing weight training. Sure, you will not have the benefit of doing bench presses but having a top physique takes more than just doing bench presses.

A Sample 24 Hour Ghetto Workout

  • 15 Push Ups
  • 10 Pull Ups or do as many as possible
  • 10 Chin Ups or do as many as possible (excellent for back and biceps)
  • 10 Bodyweight Jump Squats
  • 10 Lunges each leg
  • 10 Hand Stand Push Ups
  • 10 Hanging Leg Raises or Lying Leg Raises or as many as possible

Perform the circuit without stopping and repeat for a total of 3 to 4 times 2 or 3 times a week on non-consecutive days. In the movie guys substitute pull up bars with stop lights or fences. These bars can be used to do pull ups, chin ups and hanging leg raises.

The workout outlined above is very simple but is a good way to get started if you have no equipment or don’t have a gym membership. By performing this circuit of exercises non-stop you will elevate your heart rate and get a cardio benefit as well.

You want toAdd Cardio to the 24 Hour Ghetto Workout?

If you want to add some cardio to this workout you can simply run sprints instead of jogging. For a cardio routine to add 3 times a week you can do the following.

  • Walk or Jog For 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute

This type of cardio workout will boost your HGH levels that are key in burning fat and building lean muscle.

As you can see, getting a great body is only a matter of getting creative as they do in the ghetto workout. Soon enough you will look good without having to join a gym or buying fancy equipment.
Source by Sam Munoz

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