As the first week of 2011 is winding down, I hope you’re still going full steam ahead with your workouts. I also hope you are squashing all of those excuses that are bombarding your brain. I am here to be your cheerleader and motivator. I too am feeling a bit overwhelmed this week, trying to stick to my own personal goals. Here is one thing that I can recommend. Do what you can with gusto and intention and eventually your good habit will progress into a lifestyle and longer workout.
My solution is to give you an approximate 10 minute tone-up routine that you can do six days a week. Of course I would love it if you can throw in some cardio as well. But if you’re feeling overwhelmed, this is a great way to start and stick to your goal.
Below is an exercise regimen that is both time saving and effective from my Fitness Answer Workout Plan:
For all exercises do three sets of 12 reps of each exercise, rest for 30 seconds and repeat cycle 3 times.
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, raising back up and repeat.
Band Seated Row
Loop band around sturdy object. Have a seat on ball and hold band at waist level in an underhand grip. Row band back, pointing elbows behind and keeping elbows in tight.
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.
Dumbbell Hammer Curls
Hold weights at sides, palms facing in. Bend arms bringing top of weight towards shoulders.
Day 3--Shoulder Workout
Dumbbell Lateral Raise
Sit on the ball with dumbbells at sides. Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight. Lower arms and repeat
Step on band securely with both feet.