I ATTEMPTED ARNOLD SCHWARZENEGGER'S EXERCISE ROUTINE CONSISTING OF FOUR MOVEMENTS, RESULTING IN A CONSIDERABLE ENHANCEMENT OF MY MUSCLE STRENGTH, ALL ACCOMPLISHED WITHOUT THE USE OF ANY WEIGHTS.

I ATTEMPTED ARNOLD SCHWARZENEGGER'S EXERCISE ROUTINE CONSISTING OF FOUR MOVEMENTS, RESULTING IN A CONSIDERABLE ENHANCEMENT OF MY MUSCLE STRENGTH, ALL ACCOMPLISHED WITHOUT THE USE OF ANY WEIGHTS.

To those unfamiliar with the subject, the combination of "Arnold Schwarzenegger" and "accessible workout" may appear peculiar. However, Arnold Schwarzenegger, a seven-time Mr. Olympia winner, has dedicated decades of his life to cultivating an enjoyable and attainable approach to fitness for individuals of all backgrounds.

Recently, he introduced a noteworthy creation known as Arnold's Pump Club newsletter. Within this publication, subscribers are presented with a weekly bodyweight workout challenge, specifically designed to be attempted every Monday. Intrigued by the latest challenge that landed in my email inbox, I couldn't resist putting it to the test. surprisingly, despite consisting of only four bodyweight movements and taking less than 20 minutes to complete, the challenge proved to be quite demanding.

HOW TO PERFORM THE 'DOUBLE TROUBLE' BODYWEIGHT WORKOUT BY ARNOLD SCHWARZENEGGER

This exercise routine is known as "double trouble" for good reason. It comprises of four bodyweight exercises: squats, inverted rows, push-ups, and reverse lunges. If you lack access to a bar for inverted rows, you can substitute them with bent-over dumbbell rows.

To commence, execute each of the four exercises consecutively, performing two repetitions for each. Subsequently, repeat this sequence, but increase the number of repetitions twofold, resulting in four repetitions of each move. Proceed to double the number of repetitions with each subsequent round until you are performing a minimum of eight repetitions for each exercise, or a maximum of 48 repetitions, depending on your fitness level.

According to Schwarzenegger's recommendation, cease the routine when you are unable to complete at least half of the specified repetitions for any of the exercises.

You have the option to complete this workout at your own pace or strive to finish it as swiftly as possible. For an added competitive element, you may set a running clock to record your time and total rounds as a score to surpass in future endeavors.

FOUR THINGS I LIKED ABOUT THE WORKOUT

1. IT LURES YOU IN

This workout is remarkably deceptive, and I mean that in the best possible way. The initial phase, consisting of two bodyweight squats, is so effortlessly manageable that one can complete it without a hint of exertion. This modest beginning provided a smooth introduction to Arnold's challenge.

However, within a matter of minutes, I found myself confronted with an extensive sequence of 32 squats, followed by an equal number of inverted rows, push-ups, and reverse lunges. This masterfully crafted regimen devised by Schwarzenegger and his newsletter team tempts unsuspecting individuals to embark on a seemingly easy task, only to swiftly escalate the level of difficulty.

Overall, this cunningly designed workout serves as a testament to the ingenuity and cleverness of Schwarzenegger and his team, who skillfully allure individuals into undertaking a challenge that progressively intensifies.

2. Its ADAPTABLE

The workout impressed me greatly with its remarkable scaling options for individuals of varying fitness levels. During my lunch break, I took on the challenge and completed five rounds, resulting in a total of 32 repetitions for each exercise.

For those eager to test their limits, an additional sixth-round can be undertaken with 48 repetitions. Alternatively, beginners in strength training can opt for three rounds and perform eight repetitions per exercise.

Furthermore, exercise modifications are available. If you are still working towards your first push-up, you can modify it by placing your hands on an elevated surface or lowering your knees, thus making it slightly easier.

If you lack a bar for inverted rows, they can be replaced with bent-over dumbbell rows, which effectively engage the back and biceps muscles.

3. IT HIGHLIGHTED MY WEAKNESSES

This is an exhaustive workout regimen; the combination of squats and reverse lunges effectively targets the muscles in my lower body, while the performance of push-ups engages and activates my chest, shoulders, and triceps. Additionally, the inverted rows exert significant effort on my back and biceps.

Despite experiencing a burning sensation in my thighs after completing 32 fast-paced squats and lunges, I persevered through the repetitions without taking any breaks. Although the push-ups presented a slightly greater challenge, I managed to complete the final round without interruption.

However, it was during the inverted rows that I encountered difficulties. In the last set, I struggled to reach the desired count of 16 repetitions and, as a result, I had to divide the remaining reps into three smaller sets to achieve my target of 32.

The aforementioned situation has shed light on the fact that I need to dedicate more attention to strengthening my back and biceps if I aim to advance to the next level of this challenging workout routine.

4. IT CHALLENGED MY MUSCLES WITHOUT WEIGHTS

Call it self-belief or a confident attitude; I tackled this workout with determination. My daily Cross Fit sessions primarily revolve around intense weightlifting using barbells, dumbbells, and kettle bells, along with challenging gymnastic movements such as muscle-ups. Consequently, I anticipated performing admirably in Arnold's bodyweight challenge.

However, I was humbled as I failed to advance beyond the penultimate round, which required completing 48 repetitions. The obstacle arose when I struggled to achieve 16 consecutive inverted rows during my final set. This experience served as undeniable evidence that muscle stimulation can be achieved without the use of traditional weights.