Monday, April 16, 2012

20 Minute Workout

Sometimes it's not easy to get your full workout in, especially if you're under a time restriction. But if you can find 20 minutes, it's still possible to do a full body circuit workout. The best thing about circuits is that they keep you moving with little to no rest between exercises. Your heart rate stays up as if you were doing cardio. Check out this full body routine. All you will need is a stability ball and free weights!

1. Squat Jumps: A terrific way to do a cardio burst! Stand with feet shoulder width apart doing a regular squat and then exploding up as if you're reaching for the ceiling. Do 3 sets 10-15 reps.

sjump1 sjump2
2. V-Hold with Rotation: You can do this with weights in place of the medicine ball here. I wouldn't use more than 5-10 pounds. Sitting on your tailbone with your legs bent (you can extend the legs for an advanced position), rotate your arms from side to side. Make sure to keep your chest up so your shoulders are staying back. Repeat 3 sets of 12-24 repetitions.

vhold vhold2
3. Dumbbell Chest Fly on Stability Ball: Walk yourself out on the stability ball so that your head is resting comfortably. Using dumbbells starting with arms straight above you and elbows slightly bent, lower the weights down so they are even with your shoulders. Do 3 sets of 12-15 reps.
ballfly1 ballfly2
4. Single Arm Reverse Fly: This is one of my favorite exercises because it involves your whole core and can give you some great upper back definition! Remember to keep shoulders and hips square to the bench. Your knee will always be down on the same side you're doing your reverse fly. Squeeze that shoulder blade in toward the spine on each repetition. Do 3 sets of 10-15 reps each side.
1armreardelt1 1armreardelt2

5. Tricep Push-Ups: You can either do the modified version that's pictured or the advanced version with your knees up and your feet on the ground. The difference between these and regular push-ups is that your elbows stay close to your body. Remember to keep your abs tight as you lower so your lower back is supported. Do 3 sets of 10-20 reps.