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Short On Time, Big On Results
Exercise Plans For The Busy
For a quick, full-body workout do the
Push-ups: do as many as possible without straining or
letting your back sway. Rest long enough to catch your
breath then do another set. If you have difficulty doing
more than 5, do them on your knees for the first few
weeks. As your strength improves, move to the
traditional form. This will work your back, chest,
triceps and shoulders.
Wall-Squats: With your back against the wall and your
feet about two feet out from the wall, shoulder-width
apart, slowly slide down the wall as far as comfortable.
The goal is to get the thighs parallel with the floor-do
not go any lower. Inhale as you go down, exhale on the
way up. Do 10, rest, then do 10 more. This movement is
great for the entire lower body.
Crunches: These modified sit-ups are ideal for
strengthening the abdominals and lower back. Lie on your
back in the sit-up position with feet flat on the floor,
a bend in the legs. Exhale as you simply curl-up and
lift your shoulders and upper back off the floor.
Squeeze the abs and hold this position for one second.
Lower yourself and repeat 15 times, rest and do one more
set of 15. You can place your arms either at your side
or across the chest to make it slightly harder. Repeat
the above workout every other day.
45-60 minutes per day, 3-5 days per week
Now weíre getting somewhere. With this schedule, youíll
get great results, and as fast as genetically possible!
Aim for 20-30 minutes of cardiovascular exercise.
Remember to work at a brisk pace to elevate that heart
rate. For resistance training, start with the exercises
above and letís add some more since time allows for more
the targeting of more specific muscle groups.
Back Row: On a bench or chair, place the right knee and
right hand on the bench/chair/bed and lean forward so
your back is parallel to the floor. With one dumbbell in
the left hand, pull the weight up into your chest. Keep
the left elbow close to the body and pull it back high,
above your side. Concentrate on squeezing the shoulder
blades together. Inhale as you lower the weight down
towards the floor getting a good stretch. Repeat on each
side. This exercise strengthens the back and improves
Lateral Raise: Stand with arms at sides, palms facing
body and holding weights. Simply raise arms out to sides
until parallel with floor. Exhale as you go up, inhale
back down. The movement is a great shoulder shaper!