Busy Schedule Workouts
12/04/2011 Leave a comment
 |
| Photo Credit: LocalFitness.com.au |
The holidays can be a busy time with work, family gatherings, office parties and other social commitments. You may have to modify your fitness routine to accommodate your busier schedule, but don’t let your exercise program fall to the wayside during this time of year. You will feel better and look better during and after the holidays if you stay on track. A high intensity thirty-minute working once each day can keep your muscles toned and stimulate your metabolism to burn fat. A personal trainer can help you develop your fast workout and keep you motivated to succeed.
Begin your half hour of strengthening and toning exercises with squats. Squats are a highly effective way to keep your thighs and buttocks trim and toned. Beginners can perform squats by pressing the back against a wall and sliding down to a squat position and then sliding back up the wall to a standing position. Try to complete at least 10 squats.
Follow squats with 10 lunges with each leg. Stand up straight with your feet slightly apart. Keep your hands at your sides and take a big step forward with one leg but keep your other foot planted firmly on the floor. Do 10 lunges on the right side and then switch sides for 10 more lunges. To increase the effectiveness of your lunges hold a 5-pound dumbbell in each hand.
Perform 10 bridge exercises to strengthen your core, hamstrings and tighten up your buttocks. Lie down on the floor with your hands at your sides. Place your palms on the floor and bend your knees. Keep your feet on the floor and lift your lower body off the floor. Hold this position for 3 to 5 seconds and relax. Repeat this exercise 10 times.
After completing 10 bridge exercises, begin a set of 10 crunches. Place your hands behind your head and bring your knees toward your chest. Lift your upper body off the floor and try to bring your elbows to your knees. Perform this exercise 10 times and then switch to a bicycle crunch. Stretch your legs out straight and lie back on the floor with your hands behind your head. Lift your left leg toward your right elbow while bringing your right elbow toward your left knee. Do this exercise 10 times for each side.
Finish your routine with some plank exercises. The plank will strengthen your abdominal muscles and help slim your waist. Lie on one side of your body with your feet together. Bend your elbow and place your forearm on the floor parallel to your body. Bend your other elbow and place your hand behind your head for stability. Lift your body off the floor and hold the position for a 5 seconds. Lower your body and repeat the exercise 10 times. Switch sides and do 10 more repetitions.
You can increase the effectiveness of any exercise by adding hand weights, using an exercise ball or doing more repetitions. Check with your doctor if you are beginning an exercise program or if you have any joint or other medical conditions. A personal trainer can help you develop a fast, effective workout plan to help keep you on track.
Robin's One Stop Fitness 