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.
Day 1--Back
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.
Day 2--Biceps
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
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
Day 4--Abdominals
All of these should be done on your exercise ball--15-20 reps each
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place them behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Reverse Crunch with Ball
Lie on your back on the floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
Day 5--Chest
Ball Dumbbell Flys
Lie on ball holding dumbbells straight up, palms facing in. Lower arms down to chest level. Contract chest to pull arms back to starting position.
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle. Press dumbbells up and in contracting chest. Bend arms down again to starting position.
Day 6--Triceps
Overhead Extension
Hold band overhead, letting it hang behind you. Pull band down behind back, to about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side
Dumbbell Tricep Kickback
Place one hand on the back of a chair. Hold weight in opposite hand. Bring leg of weighted side back into a split stance. Bend over from waist, supporting your weight on chair. Keeping abs in, row elbows up high past rib cage for starting position. Extend weight back, straightening arm and repeat.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.