| Time is becoming increasingly tight in our busy | | | | tailbone down to the floor and do not let your |
| schedules and this usually means that the excuses | | | | knees come over your toes. You also don't want |
| start on why we can't make it to the gym. With | | | | to bend your knees past 90 degrees. In between |
| this in mind I wanted to be able to give people a | | | | the sets of Squats, do lateral shoulder raises. Hold |
| simple workout plan that they would be able to | | | | lighter dumbbells in each hand down by your side. |
| do at home in under an hour. I have designed this | | | | Bend your arms slightly, and slowly raise the |
| workout with several principals in mind. The first, | | | | weights to shoulder level. Lower the weight back |
| is targeting the bodies major muscle groups | | | | down to your side and repeat. |
| including the legs, arms, chest, back, shoulders, | | | | The next set of exercises will consist of |
| and abs. The second is that this workout has | | | | alternating between the bench press and bicep |
| been developed around the principle of circuit | | | | curls. For the bench press, lie down on a bench or |
| training. This will make the most efficient use of | | | | floor. Hold a medium-heavy barbell directly over |
| work out time and allow for an all-in-one weight | | | | the chest. Lower the bar down to your chest until |
| lifting and aerobic exercise program. The third is | | | | your elbows reach 90 degrees. Press the weight |
| that this program can be utilized by beginners to | | | | back up to complete one rep. Alternatively, you |
| the advanced. The weight and intensity just need | | | | could use dumbbells to vary the routine. In |
| to be increased in order to make this a more | | | | between sets of Bench Press do dumbbell bicep |
| strenuous and taxing workout. I have also | | | | curls. Stand holding the dumbbells to your side. |
| designed this program with the idea that the | | | | Raise the barbells by bending your elbows but do |
| exerciser is familiar with the basic moves of | | | | not move your arms at the shoulder. Also, do not |
| strength training. | | | | swing or lean back. This should be a controlled |
| Precaution: Please consult a doctor before | | | | movement counting 2 seconds to the top and 2 |
| beginning any workout or fitness routine especially | | | | seconds to the bottom. |
| if you have any illnesses or injuries or any other | | | | From here you will move to alternating between |
| condition that may provide discomfort while | | | | 3 exercises consisting of barbell dead lifts for your |
| exercising | | | | glutes, barbell row for your back, hamstrings, and |
| In order to complete this exercise routine, the | | | | lower back, and dumbbell tricep kickbacks. Start |
| user will need to have some basic exercise | | | | this set of exercise by holding a heavy weight |
| equipment including a barbell, dumbbells of various | | | | barbell with hands and feet shoulder width apart. |
| weight, a weight bench, and exercise ball, and an | | | | Hold the weights in front of your thighs. bend at |
| exercise mat. Thera bands may be substituted | | | | the hips and lower the weights to the floor |
| for the dumbbells. | | | | maintaining a bend in the knees, keeping your |
| Throughout the workout I need you to keep in | | | | back flat and shoulders back. Return to the start |
| mind that you are to move from exercise to | | | | position to complete a rep. After completing 12-15 |
| exercise without taking any breaks. We are trying | | | | reps of this exercise, move directly to the barbell |
| to get the heart rate up to at least 65% of the | | | | row. Holding the same weight bend forward at |
| age predicted maximum heart rate for fat burning | | | | the hips to a 45 degree angle. Squeeze the back |
| effect with an eventual goal for the advanced | | | | to pull the weight towards the belly. Lower and |
| fitness individuals reaching 85% of the age | | | | repeat. After you complete your set of this |
| predicted maximum heart rate. You can calculate | | | | exercise, grab the some lighter weight dumbbells, |
| your predicted maximum heart rate by using the | | | | bend forward with elbows bent. Straighten the |
| following calculation: 220-(age) = Age Predicted | | | | elbows to work the triceps. |
| Maximum Heart Rate. | | | | Finish the workout routine with some core work. |
| The How To | | | | Alternate between the ball crunch and back |
| Warm up with 5-10 minutes of cardio. This can be | | | | extension exercises. For the ball crunch, lie down |
| done by running on the spot or for a lower | | | | with the exercise ball under the lower/mid back. |
| impact warm up try doing alternating knee raises | | | | Squeeze the abs to lift the shoulders of the ball. |
| or alternating leg kicks. | | | | Concentrate on driving your belly button down to |
| Do 2-3 sets of each exercise doing 12-15 reps of | | | | the ball. Lower and repeat. After completing 15-20 |
| each exercise. | | | | reps, move quickly to the back extension. Lie |
| Start with Squats. You can either place a barbell | | | | face down on a mat and squeeze the lower back |
| on the upper shoulders/back area, hold dumbbells | | | | to lift your chest just a few inches from the floor. |
| in either hand. Bend the knees and lower into a | | | | Lower and repeat. |
| squat. To do this exercise properly, drop your | | | | That completes with workout. |