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I've been saying this for years to my colleagues. Pushups is key to basic overall muscle health. A simple exercise, can be done anywhere, and works your entire body. You'll no longer have lower back pain either. Take a break every hour or so, bang out ten pushups, go get some water. Get back to work. No big deal.

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I really don't think one can emphasize the health and life benefits of any sort of full-ish body strength training. I'm a huge proponent of full body movement based barbell training, but exactly like you said, pushups, pullups, that sort of thing makes every aspect of your life better. No one has ever regretted getting even a little bit stronger.

Buying one of these http://www.concept2.com/indoor-rowers/model-d worked for me. Full body workout I can do at home.

I love rowing for conditioning. It's up there with prowler/sled for puke factor if that's what you're going for, and it's great for general cardio if you don't like uncontrollable body tremors.

I've got the same Concept rower. Rowing is the only exercise that will completely annihilate you every single time.

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