With the commitments of work and family, it isn't a shock that many people feel constrained by the clock and decide to put their health at the bottom of their list of priorities. You can create the body you desire in less time than you thought possible. Here is a 30-minute workout consisting of 6 different moves that you can do three times per week which will give you a thorough resistance training session with the added benefits of cardiovascular training. It is guaranteed to have you feeling the burn the next day. You will need a set of dumbbells and a mat.
This routine is meant to be performed as a circuit, meaning that all exercises are performed in order with no rest in between. You will be completing three individual sets, and at the end of each one, you will perform two full minutes of jumping jacks, mountain climbers, and thrust squats. Begin warming up for five minutes by doing a brisk walk.
1. Push Ups - Begin lying face down, palms on the floor at armpit level. Legs are straight with toes curled up against floor. Push off of the floor until your arms are straight while keeping the body in line. Lower to the floor.
2. Bent Over Dumbbell Row - Stand straight with feet close together and dumbbells in each hand. Slowly hinge at the waist until your back is parallel to the floor and arms are hanging down in front of your body. With hands facing each other and keeping elbows close to body, squeeze shoulder blades together and bring dumbbells towards your stomach. Stop when elbows are at 90', squeeze, and lower arms back down.
3. Backwards Lunge with Hammer Curls - Stand straight with dumbbells in each hand and palms facing each other as if holding a hammer. Slowly step your right leg back while bending the left knee to form a 90' angle, not allowing the knee to extend past the toes, nor letting the right knee touch the floor while curling the dumbbell up. Slowly move back to a standing position and repeat all the reps on one leg before alternating.
4. Squat with Front Lateral Raise - Stand with your feet shoulder width apart and dumbbells in each hand. Squat back, sticking your glutes out and lowering your body until your thighs are parallel with the floor while raising the dumbbells out in front of you to shoulder height. Squeeze glutes and raise back up while lowering arms back to your sides.
5. Bridge with Tricep Extensions - Lie on your back with legs bent and feet hip width apart. Arms are bent above your head holding dumbbells on either side of your ears. Press down into your heels and raise your pelvis to create a diagonal line from your shoulders to your knees while extending the weight towards the ceiling but keeping your elbows in the same position. Lower your arms back to the floor while bring your pelvis back down also.
6. Bicycle Curls - Lie on your back with your knees bent, feet hip width apart and arms bent with hands behind ears. Slowly contract your abdominals and raise the left elbow to meet the right knee then lower. Repeat with body sides for a count of 25.
Author Resource:
Terry likes to write on various topics and has been doing so for several years. His latest website has information on purchasing an electric heating pad and which is the best heating pad .
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