Sunday, August 30, 2015

No excuses! 20 minute workout!


No time to workout? Feel like its too late to get started! Nonsense!!!
Something is better than nothing. Just because you don't have a full hour to workout doesn't mean you can't squeeze something in. 20 minutes a day is better than nothing. Wake up 20 minutes earlier or go to bed 20 minutes later or find ways in your day to create a 20 minute window and try this routine using just your bodyweight anywhere to get a good full body routine.

* CARDIO options: Jump Rope, Simulate Jumping Rope, Walk or Run up and down stairs, Jumping Jacks, Front Kicks, March or Jog in Place, high knees and so on........

Warm up for 2-3 minutes by lightly doing any of the cardio options listed above, then during the workout bump up the intensity of your cardio segments. Then as you get use to it bump it up LOTS! Don't be afraid to get out of your comfort zone. For the bodyweight exercises - start out with the lower # of reps and progress as you get stronger.

created by:

1-2 minutes *CARDIO
10-20 PUSHUPS
1-2 minutes *CARDIO
10-20 SPLIT SQUATS
1-2 minutes *CARDIO
10-20 CHAIR DIPS
1-2 minutes *CARDIO
30-60 second WALL SIT


REPEAT ALL 5 EXERCISES WITH CARDIO IN BETWEEN AS MANY TIMES AS POSSIBLE FOR A TOTAL OF 15 MINUTES OR MORE IF YOU HAVE THE TIME!
OR - do the 2-3 x [2 minutes of cardio followed by the 5 exercises] for a shorter workout. So many ways to arrange the format to fit your schedule and your needs. Still struggling to find the time - do the routine once, 10 minutes is still better than nothing.

THEN FINISH WITH:
1-2 minutes *CARDIO
30-60 second PLANK
10-20 SIDE PLANKS

Image result for PUSH UP
Image result for SPLIT SQUAT
PUSH UPS  /  SPLIT SQUAT
CHAIR DIPS




Image result for WALL SIT
WALL SIT
           
PLANK
SIDE PLANK

**ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING ANY FITNESS ROUTINE!
*** For a more personalized routine contact me for personal training at your home or at CARC.