When it comes to maximizing time and effort in the gym or at home, exercise choice and sequence play a major role. When time is of the essence and working out is on your to-do-list, you won’t have to forsake working out because you ran overtime honoring other commitments. The reality is that in today’s hustle and bustle world there never seems to be enough time to accomplish everything necessary to call your day a success. Rather than scratching your workout for the day, use the following workout structure to condition all your major muscle groups in 20 minutes.
The Exercises
1) Squat/press- start by performing a basic squat while holding two dumbbells at shoulder height. While standing from squat, press dumb-bells straight up overhead, keeping arms in line with ears. Repeat movement for 10 to 12 repetitions.
2) Good morning/reverse-fly- stand with feet shoulder width apart while holding a pair of dumbbells at your sides. Bend forward from the waist, keeping back straight and chin up (you should be looking at the wall in front of you not the ground). Arms should be hanging straight down, hands directly in line with shoulders. Lift arms out to side until arms form a straight line from one hand to the other with hands level with shoulders. As you lift back to starting position, lower weights until arms are back at sides. Repeat movements for 10 to 12 repetitions.
3) T-pushups- with your hands directly under your shoulders, lower yourself to the ground slowly as in a normal push-up. Hold for one second, and then push back up. As your body rises, roll your feet so that your weight is resting on the outside of your feet. At the same time, raise your hand to the sky. Create a straight line from one hand to the other and a straight line from the top of your head to the bottom of your feet, forming a "T" with your body. Roll back down to the normal push-up position and start again this time turning to the opposite side. Perform 12 to 15 repetitions on each side.
4) Pelvic thrust- lay face up with legs bent 90 degrees and feet flat on floor shoulder width apart. Pushing heels into the floor, lift hips until body forms a straight line from shoulders to knees. Tighten glutes and hold for two to three seconds. Release and lower hips to floor. Perform movement for 12 to 15 repetitions.
5) Bicycle crunches- Lie face up on the floor with fist balled up touching each ear. Bring the knees in towards the chest and lift the shoulder blades off the ground. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a "pedaling" motion for 15-20 reps.
After warming up to ensure muscles and joints are ready for exercise each exercise can be performed for two or three sets Stretch muscles after workout.
Not Only a 20-Minute Workout
Although this workout is designed to be done when time is limited, it is sufficient to promote fitness benefits if used regularly (three times per week). Additionally you can substitute some of the recommended exercises with other multi-joint movements to keep your workout challenging and interesting. Diversity of exercises also promotes healthy changes in the body.
“Nothing is a waste of time if you use the experience wisely.” -Auguste Rodin
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