Principles are like natural laws. Ex: Law of gravity.
The fairness, kindness, dignity, charity, integrity, honesty can easily be achieved with what I call as “Mom (Mother) test”. Think what my mother would think about me when she learns about my this act, and answer to do a correct thing would emerge.

Similarly, there are 5 basic principle exercises – I call them Five Ups (variations and names are abundant) which my mom taught me when I was learning crawling (She did not even know she did this to me 🙂) that are rock solid for developing a healthy body, and will give you a strong core. If you focus on these 5 Ups, you will achieve TOTAL FITNESS. New variations like Plank, Weights, Jumps, can be added for enhanced results, however, one’s own body weight lifts are appropriate for an appropriate work-out anytime.


This will work your chest, back, biceps triceps, shoulders, and core all in one exercise. In next posts, we will learn variations from standard, to triangle, fingertip, knuckle, clapping, and elevated. Using the weight of your own body in multiple formats can get you the same reaction as a bench press, including decline, and incline responses.

Pull-Ups (Also known as Chin-Ups)
Similar to push-ups your primary resistance comes from your own body weight. You too get the use of your back, chest, biceps, triceps, shoulder, and core. The most common grips are neutral, standard, and wide, but chin-ups are frequented as well. Depending on your level of advancement you can combine the movement of leg raises with your pull-ups for an extra abdominal push.

Sit-Ups (Also known as crunches):
This is one of the most known about and most debated core exercises out there, but it simply works, if one addresses his diet and fat burning in other areas. A thousand crunches doesn’t do anything if you’re shoving a Big Burger with extra mayonnaise down your throat three times a day. Alternate between sit-ups, crunches, and side crunches for a four-move killer Abs workout to help your midsection.

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion.

Cardio-Ups (Running is one type)
Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your muscles, and your body will release natural painkillers (endorphins). Interval-Fartlek-Terrain-Tempo trainings, Hiking, Jogging, Running, Dancing, Swimming, Cycling, Jumping, Hula-Hoping, Tarpoline-ing, Rowing, Boxing all give different responses but technically workout your cardio vascular systems. Combining some of these with sprints will give your legs an overall workout to tone and shred muscles while building mass. Shoving around heavy weights is easier for muscle-building on your legs, since historically humans just walked a lot and carried supplies. Combine weighted-bag hikes, sprinting for muscle tearing, and jogging and you’ll have yourself a total leg workout while also making sure your cardio stays up to par.

So, add another 6th Up i.e. Buck-Up in your XFR dictionary, and Get Going – Don’t Work Harder – Work Smarter!!!

Sumeet Aggarwal
Xpress Fitness & Running
Stronger, Fitter, Better – Celebrate Life with Good Health
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