Home // Health Tips // Activity // 2 Simple Moves to Strengthen Your Muscles

2 Simple Moves to Strengthen Your Muscles

by | Jan 24, 2017 | Activity

Two heads are better than one, but only when they’re working together. When it comes to strengthening your muscles, these two exercises work together to slide seamlessly into your schedule.

Burpees and squats are a perfect pair. Like so many complementary moves, one leads right into the other. Squats are effective for building a stronger lower body, while also improving your core. Burpees strengthen your arms and abdominals. The result is a do-anywhere routine that includes a solid cardio kick. It’s also a prime example of how build muscle without weights.

The easy 3-step squat method:

diagram of a man doing a squat

  1. Place feet shoulder-width apart.
  2. Raise your arms in front of you to shoulder height.
  3. Bend your knees until your thighs are parallel with the floor. Keep your abs tight and your back straight. Hold here for a few seconds.

Once you’ve mastered squats, here’s a great way to amp them up: Instead of returning to a standing position, turn that squat into a simple two-piece routine by moving right into a burpee.

The easy 3-step burpee method:

Easy 3-step burpee method

    1. Put your hands on the floor slightly wider than shoulder-width and pop your legs back into the starting point for a push-up.
    2. Hold this plank position for a few seconds, then pull your legs forward between your hands. Slowly rise back into a squat with your arms in front of you at shoulder height.
    3. Straighten up into a standing position, and repeat.

Get Started:

  • Week 1) 2 sets – 5 squats, 5 burpees
  • Week 2) 3 sets – 5 squats, 5 burpees
  • Week 3) 3 sets – 7 squats, 7 burpees
  • Week 4) 3 sets – 10 squats, 10 burpees
  • Week 5) 3 sets – 12 squats, 12 burpees

Try this routine two or three days a week, a few days apart, and you’ll see your strength increase in all the muscles being activated through these two powerful exercises.

Amp it up: Boost the cardio and muscle-building benefits of this routine by adding a push-up at the beginning of each burpee, and jumping into the air when you stand up at the end of each one.

Think you can’t build muscle easily? Think again! You can!

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two who has been covering men’s health for more than 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star and National Post newspapers, in magazines such as Explore, Reader’s Digest and Canadian Family, and on websites including MSN and Toronto.com. Visit Adam’s website for more information on what he does.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference

Donate

Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From

Activity

Hello sex, goodbye back pain!

What do Charles “Huggy Bear” Huggins, Jack “The Hammer” Szostak, and Frederick “The Fredster” Banting all have in common? Besides being Canadian and having goofy nicknames, which we totally made up, all won the Nobel Prize in Medicine. If it were up to us, a team at...

What Bike Should You Get? Different Types of Bikes Explained

What Bike Should You Get? Different Types of Bikes Explained

So you’ve decided to take advantage of the many benefits of riding a bike. Well played, sir, well played. There’s only one tiny problem: you don’t own a bicycle or yours has collected dust and you’re curious to know if it’s still the right bike for you. We can help...

5 Simple Stretches that Blow Lower Back Pain Away

From an appreciation for things that bounce to a love of explosions — the bigger the better — guys have plenty in common. But millions of Canadian men share something else that’s a lot less fun: lower back pain. Four out of five of us suffer from it at some point in...

Beat Traffic with Pedal Power: Why Cycling Is Good for You

Beat Traffic with Pedal Power: Why Cycling Is Good for You

Raise your hand if you just love sitting in traffic. No hands? Thought so. We all know the terrible feeling of banging your head against the steering wheel during rush hour.  Now, imagine replacing a tiresome, expensive drive with something cheaper, healthier,...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest