Hi there all. If you all have a program designed where you normally do 40 or 60 minute workouts, but have hit very busy stretch where you only have limited time, then do shorter workouts.
For instance, go on a quick, 20 minute weight or treadmill workout, or take the dogs for a brisk 10 minute walk around the neighborhood and then do several sets of pushups after. You’ll still burn off some calories, tone your muscles up some and feel a little better.
Now, if you really want to maximize your exercise results in a short time, here’s a great 20 minute workout for muscle building. The only equipment needed is a pair of dumbbells, kettle bells or power blocks.
For instance, go on a quick, 20 minute weight or treadmill workout, or take the dogs for a brisk 10 minute walk around the neighborhood and then do several sets of pushups after. You’ll still burn off some calories, tone your muscles up some and feel a little better.
Now, if you really want to maximize your exercise results in a short time, here’s a great 20 minute workout for muscle building. The only equipment needed is a pair of dumbbells, kettle bells or power blocks.
Muscle building.
1. Lunges.
Hold dumbbells at your side while standing and step forward until your front thigh is parallel to the ground. Return to starting position and repeat with the other leg. Do 10-12 reps with each leg. Do it slowly.
2. Pushup position row. (aka Renegade rows with kettlebells)
Get into a pushup position and then rest your hands onto the dumbbells. Pull one of the dumbbells up to your body until your elbow is above your back. Return to starting position and then do the other arm. This may take a small work to get the balance down, but it is a funny exercise if you work at it. Do 10-15 reps with each arm.
3. Dumbbell squat.
Pick up dumbbells and lift up to shoulder level. Do 10-12 squats, going down so knees and butt are parallel to ground. Do 10-12 reps.
If you have more time you can do three or four sets for each of these lifts.
There you go fitness on the go for building muscle.
Who says there is not enough time in the day to do everything you want to. In just 20 minutes this will give you a pretty good workout. Do it.
4. Shoulder press.
Stand with one leg slightly in front of the other and do shoulder presses by lifting one dumbbell over your head, return to starting position with weight at shoulder level and then lift next arm. Do 12-14 reps.Just enough.
2 comments:
Before eating. Those who are trying to lose weight by combining exercise with a diet plan should be aware that it helps to exercise before, not after, a meal. That's because physical activity helps to circulate blood sugar throughout the body to maintain a balance in the bloodstream. You're more apt to feel full after a workout, which means you may eat less without the aid of a diet pill or semi-starvation. Exercising after eating will disrupt the digestive process and can leave you feeling uncomfortable. Wait thirty minutes after eating to begin your routine.
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