Q: You have mentioned the benefits of outdoor training many times and I really like the idea, but the options for exercises seem rather limited compared to the gym?

A: I understand your concern, however, even with no equipment at all there are many options available to you. Just consider the number of variatons available for a regular push up:

*Hand position:

• narrow,
• medium,
• wide,
• staggered,
• arms extended.

* Position of leg/feet:

• resting on knees,
• resting on toes,
• resting on forefoot (strengthens the tibialis anterior muscle),
• resting on one leg,
• resting on two legs

* Speeds of contraction:

• 2 second eccentric and a 2 second concentric phase),
• slow eccentric (5-10 sec) followed by explosive
  concentric,
• 2 second eccentric - 10 second concentric.

* Modes of contraction:

• the different tempo variations gives you an eccentric and a concentric dominant variations,
• but you also can include an isometric contraction using a 2-3 second hold in the bottom position of the push up
• or a 15 second hold at the top of the push up.

Still, without equipment you have:

• handstand push ups,
• one arm push ups,
• tiger bend push ups,
• hindu push ups,
• dive bomber push ups,
• T Push Ups,
• finger tip push ups just to mention the most important variations.

Please, if any of you are mathematically inclined, calculate the total number of possible options - my guess is that we are talking at least a few hundred.

The real difference between the gym (lots of equipment) and outdoor training (less equipment) is that in the gym, you need next to zero knowledge to start doing "something" on the machines. Whereas if you train outdoors, it requires more knowledge on how to vary a fewer number of exercises.

If you are a trainer it's your job to know stuff like that, and if you are training on your own you will learn by following these training tips.

Committed to your uninterrupted success,
Karsten Jensen

PS: Read Wednesday's blog to learn how to emphasize either your pecs, lats or deltoids in the push ups.