Friday, August 6, 2010
20 Minute Total Body Workout
You're at home, feeling like you could do a 20 minute workout but you're not sure what to do?
No more excuses.
Warm up for at least 5 minutes (a kitchen timer will help you gauge this) with high knees, jogging around the house, dancing, skipping or a brisk walk around the block.
These exercises are all ones you've done in your training sessions; if you don't currently train with me or are unsure of any of the movements, please email me for specific information.
Choose one of each from the following exercises and do 3 sets of 20 repetitions.
Work as quickly as you can with no rest in between sets.
*Use some kind of weight for this, dumbbells if you have them or look in your cupboards, cans are good and 1 litre = approx 1kg
Glutes & Legs: squats, step lunges, side lunges, glute bridge 1 minute hold or 5 second hold & alternate legs, calf raises,
Shoulders: shoulder press*, shoulders* 5 alternating & 5 together
Back: kneeling supermans, regular supermans, pull ups, bent over row*, wall push ups, incline push ups (eg on your dining table), regular push ups
Arms: bicep curls*, tricep dips, side-arm raises*
Abs: crunches, cross crunches, hundreds (3 sets of 100 for these), plank, side plank
Stretch all of the muscle groups you've used in the workout, holding each stretch for at least 30 seconds.
If you have more time or want a stronger workout, add more exercises or more sets, or both!
I guarantee you will feel better afterwards.