You are back to being very busy, so busy you may not be able to exercise. The number 1 reason why people don’t exercise is time. The truth is, if you have time to sit down and watch some t.v., you have time to do a quick workout. Here’s a quick workout that you can do today!!
Be sure to listen to your body, tone it down if it’s too hard and increase the intensity if it’s too easy. Now’s the time to get moving with the following workout at home or in the gym!
This is a great workout for both men and women. The great thing about weights is that you will continue to burn calories after the workout is over! If you are a woman looking to lean up, choose a light weight that is still somewhat challenging to you. If you are looking for a more complete in-home workout program with the assistance of a personal trainer, feel free to contact me for training and programs.
Warm up for 3-5 minutes with a light jog, fast walk, jump rope, bike, or some form of cardio of your choosing. Perform some quick dynamic stretching and begin the following workout.
Do this workout twice a week with at least a rest day in between workouts. Do 1-3 sets, but start out at 1set and slowly move up to 3 sets. Do 10-12 repetitions. The last rep should be hard.
Perform all of the exercises and then repeat after a short 30-60 sec rest. A circuit is most effective when it’s done with as little rest possible that way you will also get a cardio benefit in addition to a total body weight workout.
- Squat w/ Upright Row
- Dumbbell Push-Ups to Row
- Lunge w/ Bicep Curl
- Standing shoulder press
- Bicycle Crunches
- Tricep Dips off a chair
Once you complete your sets be sure to stretch. If any of these movements seem too difficult for you, contact me and happy to help.
Focus on proper form with these exercises more so than quantity. Just do your best and over time you will progress to completing all the sets and reps with good form. Over time you may need to increase intensity by increasing the weight.
In addition to your weight workout, be sure to fit in cardio most days of the week to burn some calories. Be sure your diet is consistent with your goals.
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