Wednesday, December 8, 2010

Holidays Got You Feelin' Cramped For Time?

With the parties, cooking, baking, cleaning, decorating, traveling, shopping, and wrapping most of us have a difficult time keeping up.  This results in removing a few things for a standard schedule; for most of us this means the gym and sleep.

So on those days that you can't make it to the gym or find a solid hour for a good workout I've created something just for you!  Try this:

15min AM abs (best right when you wake up):
  • 1 min standard crunch (Knees bent, eyes up)
  • 30 sec plank hold (on elbows)
  • 1 min reverse crunch (bent knees)
  • 30 sec plank hold
  • 1min marches (lay on back similar to crunch with knees bent 90 degrees to ground, take turns tapping each foot to the floor)
  • 30 sec plank hold
  • 1 min heel ins (lay on back, knees bent, heels on the ground, push heels out still skimming the ground keeps the lower back on the floor with belly button pulled into the spine until legs are straight, then pull heels back in skimming the floor until meeting the glutes
  • 30 sec plank hold
  • 1 min butt ups (lay on back, feet on the ground, knees bent, raise hips to the ceiling, hold 1 sec)
  • 30 sec plank hold
30 min cardio (afternoon, lunch break):
  • speed walking, light jog, biking, elliptical
  • use interval training with 1 min bursts (high intensity), 2 min medium intensity, 1 min recovery
15 min arms and legs (after dinner or before bed):
  • 1 min walking lunges (or standing switching legs if you don't have enough floor space)
  • 1 min push ups (on knees or feet)
  • 1 min standing squats (make sure knees are over the toes, back is not arched, pull belly button into the spine)
  • 1 min triceps dips (use a step, chair, or bench)
  • 1 min calf raises
  • 1 min bicep curls (free weights 8-10lbs)
  • 1 min side lunges
  • 1 min rest
And you just completed an hour workout!!!

All you need is: free weights (8-10lbs) and a stop watch! No more excuses :) Time Management.

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