How To Use A Common Garden Hoe To Get A Full Upper Body Workout (Day 3 Of The 700 Workout Plan)

Written By: Todd Kuslikis
June 28, 2012

I’m really excited to release this workout. It is a full upper body workout that strengthens the chest, back, shoulders and arms.

The coolest thing about this workout is that it shows the possibility of body weight exercises. Many people think that Tricep Dips and Pushups are the main bw exercises that will strengthen your body. Although these are effective… the vast majority of exercises are left untapped by most people. Walking Pushups and Hips Dips are just a couple of examples.

The reason that I inserted Pull Ups Using A Hoe is that creativity is essential when using body weight exercises. Just because you don’t have a chin up or pull up bar in your house that doesn’t mean you can’t have an incredible “pulling-based” routine. It simply takes a bit of ingenuity.

The Importance Of Angular Training & Why I Love Body Weight Exercises

When you are building your own body weight exercise routines it is really important to think in terms of angles. For example, think about the chest muscle group. It consists of the pectoralis major and minor. When you perform the standard pushup you are strengthening primarily the middle part of the pec muscle. When you elevate your feet and perform decline pushups you are strengthening more of the upper part of the chest. When you elevate your upper body and do pushups, you are strengthening more of the lower part of the chest.

You can apply this same concept to every muscle group in your body. It’s called Angular Training. Think about the muscle group that you want to target in your workout and then position your body in a unique way so that you target that muscle group from a different angle. That’s one of the reasons I love the Walking Pushups so much. At each point of the movement you are targeting your upper body in a different way.

Go ahead and try this in your next workout. Or if you are following the IBC, just think about how the exercises target your muscle groups from a variety of angles.

700 Iron Body Workout Plan (Day 3):

This is the third day of the 700 Iron Body Workout Plan. If you missed day 1 (or 2) click here and download your personal workout sheet.

Today we’ll be doing 700 total reps encompassing walking pushups, hip dips and pull ups using a hoe. We’ll rest for 1 min in between each set of 100 reps. Total sets will be 7 (which make up the 700 total reps).

If you haven’t officially joined the IBC yet, click here. It’s totally free and there is insider information that will help you gain a rock-hard iron body including important nutritional tips.

Would love to hear what you think of the workout. Post your comments below.

Knee health score 3
Show/Hide Comments (4 comments)
  1. Lennon

    Will this workout plan be good for someone who is starting out at a skinny weight? for example im 6’2 and 140 lbs

    • Todd Kuslikis

      Hi Lennon,

      For sure. Follow along to the Iron Body Club. On the inside I’ll be posting information on how to build muscle mass so that you don’t stay super skinny. The key is nutrition.


  2. Randy

    Another tough workout. I was off on a hike along the north shore of Lake Superior. So, I missed upper and lower for week one. I am behind the rest of the IBC. Catching up should be a challenge.

    • Todd Kuslikis

      Hi Randy,

      That’s cool that you are up in the U.P. I am here in Grand Rapids (L.P). How’s the swimming in Lake Superior? I remember on a family vacation going up there and the water being freezing. Though I like cold water so it was fine by me. 😉

      Don’t feel like you need to “catch up”. Just jump on in where the rest of us are.



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