The 3 Exercise Workout

Dr Barry L Marks
Chiropractor Orange, CA

You’re busy I know. Busy-ness is the number one reason why people do not exercise. And if you are suffering from back pain or even if you just want to get in better overall shape, you CAN do it with only 3 exercises in about 7 minutes a day.

Now I have to warn you, this routine will not create a muscle builder out of you. You will not become an Olympic athlete and it is not a miracle routine that will transform your unconditioned body into a chiseled piece of marble overnight, but you will get in much better shape in a very convenient and quick workout with no cost or equipment.

And if you are a back pain sufferer, these exercises will help build your core strength. This is a routine I often prescribe for spinal decompression patients in my Orange office.

The 3 Exercise Workout involves performing each exercise in succession without rest. Completion of all 3 exercises is 1 set. After one set, rest for about a minute then repeat. Attempt 3 sets. The number of reps you do depends on your conditioning. Do each exercise until you cannot do another rep with good form. So may be doing 3 reps or 30. Just be sure to do them cleanly.

The 3 Exercise Workout

1. Push Ups

Push ups are an excellent exercise to work your arms, chest and back. When performing push ups make sure you are doing them correctly with good form. It’s better to do fewer high quality push ups than more sloppy ones. Imagine your back is a board and keep it perfectly straight while you raise and lower your body with your arms. Start with hands shoulder width apart. As you get stronger you may try bringing your hands closer together or for more of a challenge, do push ups with your feet elevated on a work out bench, stair or couch.

If you cannot perform a regular push up, then try the alternate push up on your knees.

2. Hundreds

This is a Pilates abdominal exercise similar to a sit up, but uses different body positioning and the pumping up and down of your arms at your side while holding your legs up or out. This exercise works your abs, but also your arms and thighs. For beginners do the exercise with your legs straight up. Intermediates try your legs out at a 45 degree angle with knees straight. Experts can lower their legs to within an inch or two of the floor.

3. Donkey kicks

The donkey kick works your back, buttocks and hamstring muscles. Start off on all fours. Lift one leg up and try to kick the ceiling then lower and lift the other leg. Continue to kick until you reach fatigue. If you have back pain, you may have to kick lower or kick out behind yourself rather than straight up, which can arch your back and cause pain.

The 3 Exercise Workout can be done anywhere, any time. I suggest beginners do this routine every other day. While intermediate and advanced athletes may want to do this daily or as part of their overall fitness routine. You CAN do this routine… it only takes a few minutes and you get a great workout without the cost of a gym, trainer or equipment.

Dr Barry L Marks, DC has over 22 years experience in chiropractic and is a former Associate Clinical Professor at a leading Chiropractic College. His articles, books and seminars have helped many suffering from back pain and other ailments find a solution to their problem even when other methods have failed.