Over the years I think I have done just about every single exercise, technique and movement you could possibly imagine.

– deadlifts
– squats
– pushups
– chin ups
– rope climbs
– crunches
– box jumps
– and the list goes on

There are literally way to many exercises to choose from but here are the 5 exercises I absolutely HATE with a passion.

Hated exercise #1 – 1 minute pushups
I have done a stack of different variations of pushups including hindu pushups, ring pushups, cross over pushups and 1 handed pushups but the 1 minute pushup takes the cake. Simply get into a pushup position and lower yourself for 30 seconds and then spend the next 30 seconds pressing yourself back to the starting position.
This is a great way to develop upper body strength and have your chest screaming the next day.
If you cannot do a 1 minute chin up start off with a 30 second pushup and work your way up.
*be warned you will shake profusely.

Hated exercise #2 – 1 minute chin up
These are the same as the pushup except its a chin up. 1 minute chin ups will leave you sore for days on end and they are a great way to develop forearm strength as well as building strength in your lats and upper back.
To work your biceps then do a 1 minute chinup with an underhand grip instead.

Hated exercise #3 – Squat circuit
This squat circuit is something one of my good friends taught me. Start off by doing 20 half squats, then 20 full squats, then 20 full squats with a calf raise at the top and finishing up with 20 jump squats.
the first time I did this squat circuit I could walk normally for a few days – it was horrible But g whizz it builds some leg strength.
Try it and let me know how you go:
20 half squats
20 full squats
20 full squats with calf raise
20 jump squats
Rest 1 minute and repeat 2-3 times.

Hated Exercise #4 All things Burpees
Surely no-one in the world likes burpees? Especially when they are coupled with another movement such as chin-ups, box jumps, splits jumps or shoulder presses. Although if you do love Burpees I bet you are a fitness machine.
A mate of mine does obstacle course racing and he can bash out about 40 burpees in 60 seconds – which is very impressive.

In one of the conditioning eBooks in the bodyweight bundle they have a few burpee workouts. One of them is to do burpees for 4 minutes straight or to do burpees as fast as you can around a 400 metre track. As horrible as this sounds it is a great way to get in shape for Judo – and fast!

Hated exercise #5 – Bent Arm hanging leg raises:
Up until this week I used to do hanging leg raises using straight arms. But after reading Bodyweight Bodybuilding I decided to try hanging leg raises with bent arms instead. Instead of working only my abs and forearms, the bent arms means that I am working the biceps, abs and forearms all at once!
To do bent arm hanging leg raises simply hang from a bar, pull yourself up halfway and then lift your feet up to touch the bar. Repeat 3-4 sets of 15 reps.

Have a great week ahead and let me know how you go with those exercises – especially the squat circuit.
Matt