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| I maximize my time in the gym so I can spend time outdoors with my family! |
Here is a workout I did today that is 5 compound exercises that train 10+ muscle groups in 20 minutes! Guaranteed to work up a sweat and tighten your entire body! Enjoy!
Squat/Curls:
Stand with feet shoulder width, dumbbells in each hand. Squat down until thighs are parallel to the floor at the same time, curl both weights up, keeping the elbows tight into the waist. Muscles trained: legs and biceps.
Lunge/Front Raises:
Stand with 1 foot in front of the other, core tight. Lunge forward until your thigh is parallel to the floor, keeping your knee directly over your knee. At the same time, raise the weight upward, arm straight, until the weight is in front of your shoulder, hold a beat and stand back up, returning to starting position. Repeat 15 times each arm. Muscles trained, upper leg and front delt/shoulder.
Sumo Squat/Shoulder Press:
Stand with feet wider than shoulder width, toes pointed outward. Knees over the ankle. Hold light weights at shoulder level and press upward while squatting downward. Keep core tight and exhale as you stand back up to starting position and lower the weights back to shoulder level. Muscles trained: butt/legs, deltoids/shoulders.
Push up/Leg Raise:
Assume the push up position, lower your body into the start of a push up position. As you PUSH UP and straighten your arms, lift on leg up, contracting the muscles in you butt/glutes. Repeat as many times as you can, alternating legs. Muscles trained: chest/shoulders, glutes, core.
Single Leg Dead lifts/Rows:
Hold a light weight in each hand. Stand on one foot, core tight. Keeping your core tight, slowly hinge at the waist and lower into a dead lift as if you are putting the weight on the floor, while in this position, row the weights up, keeping your balance. Return to starting position. Repeat each leg 10 times. Muscles trained: core, hamstrings, glutes, back, rear delts.
Flab to Fab!
Plyometric exercises are really fun. They incorporate leaping, bounding and jumping movements and increase muscle speed and power. They are easy to do anywhere-even at the beach! Best of all, they are fun to do and it's like being a kid again! Enjoy!
Exercise 1: Jump Squat
Starting position: Stand with feet slightly wider than shoulder width apart, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times.
Tip: Try and jump as high as you can. Exhale as you jump.
Exercise 2: Split Jump
Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until your front leg is parallel to the beach. Your upper and lower leg should be at 90 degree angle.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times each leg.
Tip: Try and jump as high as you can. Exhale as you jump.
Exercise 3: Split Switch
Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head and switching your feet so that the back foot is not in front. Land on your toes and round off onto your heels. Repeat 15 times.
Tip: Try and jump as high as you can. Exhale as you jump.
