There are a lot of great activities you can do to get some awesome exercise outside of the gym. My favorite is rock climbing.

Some gym’s have “endless walls,” and some gyms are rock climbing gyms. Both of these can be great alternatives to rock climbing outside.

I’ve always been a big advocate for the theory that, if you spent all day rock climbing, or swimming, or anything else that intense, you would get ripped.

Rock climbing works the following muscles groups at a minimum: Wrists, Forearms, Shoulders, Biceps, Back, Legs, and Abdominals. It’s essentially a full body workout, and is both aerobic and anaerobic. This means rock climbing can be used for strength training, toning, and cardiovascular activity. It will also greatly improve your endurance.

According to healthatoz.com:

“Ascending a natural or artificial rock wall burns up to 700 calories an hour if you weigh 140 pounds or up to 974 calories an hour if you weigh 190 pounds. Rock-climbing sessions tend to last at least two or three hours. However, due to its great intensity and physical demand, duration is more limited than most activities.”

If you plan on rock climbing any time soon, continue reading on to see some great exercises which can prepare you.
This list was found at the following web site, where you can find more exercises to help prepare you for rock climbing: here.

Shoulder Flexion:
Muscles: Deltoid and front of shoulder.
Movement: Stand, arms at sides, thumbs forward. Raise arms in a forward until almost overhead. Lower slowly back to the starting position.
Notes: Lower slowly and in control. Keep elbows straight. Avoiding straight up or down positions prevents resting in these positions.

Shoulder Abduction:
Muscles: Deltoid.
Movement: Stand, arms at sides, thumbs forward. Raise arms sideways 90 degrees to form a T with the body. Lower slowly back to the starting position.

Rotator Cuff Elevation:
Muscles: Supraspinatus.
Movement: Stand, arms at sides, thumbs pointing downward and toward the centerline of the body. Raise arms sideways and slightly forward to just below shoulder height. Lower slowly back to starting position.
Notes: Keep elbows straight. Maintain good form.

Shoulder Shrugs:
Muscles: Trapezius
Movement: Stand, arms at sides, thumbs forward. Raise shoulders. Relax slowly.
Notes: Concentrate on the motion. Tighten your muscles at the top of the movement.

Military Press:
Movement: Hold weight at shoulder height. Raise arms above head. Lower to starting position.

Horizontal Abduction:
Muscles: Posterior shoulder.
Movement: Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise arms 90 degrees until parallel to the floor. Lower.
Notes: Repeat right away - resting at the bottom puts unnecessary stress on the shoulder. Perform this exercise one arm at a time if you prefer. This exercise can also be performed lying down on a table.

Shoulder Extension:
Muscles: Posterior shoulder.
Movement: Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise at backwards until parallel with body (perpendicular to the floor). Lower.
Notes: This exercise can also be performed lying down on a table.

Push Ups:
Self Explanatory

Chin Ups:
Self Explanatory

Elbow Flexion:
Muscles: Biceps.
Movement: Curling.

Wrist Flexion:
Muscles: Finger flexors
Movement: Make a fist, extending one finger just enough so you can push it with the palm of your other hand. Force the finger into a straight position, keeping the others bent. Repeat for each finger.
Notes: This is good for rock climbing on holds which separate your fingers. Unlike most exercises in this list, the amount of force is controlled by how hard you resist the motion. Pick a resistance that is somewhat difficult without hurting. Move slowly and in control.

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