Quick Workouts, Fast Results!

If you're pressed for time (and who isn't), you'll need to keep an arsenal of high-intensity workouts at your disposal.  Here's the easy part; you don't have to make it complicated.  Instead of thinking about all the things you need to do, think 3, 5, or 7. These numbers represent the number of exercises you will do for your workout.  You may have more or less time; the key is to do these mini-workouts when you're short on time, need to do something, and aren't sure what to do.  Here's one of my 3 Moves Workout for Beginners: Warm-up - 50 jumping jacks

Exercise #1: Squat jumps.  Do a full squat and at the top of your squat jump up.  When you land (make it a soft one), lower yourself to a full squat again.  Do this 1-2 times for 15-20 reps.

Exercise #2: Combination push-ups to cross body mountain climbers. Do a push-up with legs bent or straight.  Right after your push-up do 10 cross body mountain climbers.  Bring the knee toward your chest and right at the end of the movement try to touch your knee to the opposite elbow. Do this combo 1-2 times for 10-12 reps.

Exercise #3: Step back lunges.  Stand with your hands on your hips or arms down by your sides.  Step back into a lunge and go as deep as you can.  Ultimately, you want your hamstring parallel to the ground.  Hold at the bottom (don't hold your breath though) and return to the starting position. Repeat on other side.  Do this exercise for 1-2 times for 12-15 reps each side.

Stretch for 3-5 minutes and you're done!

This program should take you between 10-12 minutes.  Try my 3 workout program and tell me what you think.  Remember, you do have time to exercise!

*Now here's the caveat.  If you're new to exercise, be very conservative. Don't try this program full out.  You must have good form before you increase the intensity so if your form is great and you can only do 8 reps that's your starting point.  After 8 reps comes a goal of 9 reps and so on.   Remember, you can always make an exercise harder but if you make it too hard out the gate you could potentially injure yourself.  Listen to your body and use wisdom - you'll do your body good.

My next post will be my 5 Moves Workout - Intermediate.  Need help losing those last 10 pounds?  Answer these questions and get started today!

Workout of the Week

Have you worked out hard recently?  Be honest; when was the last time you worked beyond your comfort zone and pushed yourself?  Every now and then, I test myself and do a killer workout to see how I'm doing.  Here's my recent WOW (Workout of the Week) workout: High-Intensity Circuit Training

Dynamic warm-up and few core exercises for 10 minutes; 3 rounds of Kettlebell 2-arm swings, Step back lunges with body bar, bench push-ups, tricep dips on the bench, rows, medicine ball slam-downs, free motion lateral raises, Ab/adduction on the multi-purpose gym using ankle straps and arm curls. Every 2 exercises I did a burst of cardio like Burpees, Jump squats or lunges. I was sweating up a storm without getting on a cardio machine!!

The workout itself took about 45 minutes.  I stretched for 5 minutes and I was done!  I was wiped out - in a good way.  But here's the thing; when you workout you have to do it the right way otherwise you're just coasting through and not seeing any results.  Every decade your body changes so you have to make sure that every workout counts.  Here are some reminders for you for your next workout:

1.  Sleep well the night before and after your workout (at least 7 hours) 2.  Drink plenty of water throughout the day 3.  Track your progress in a journal or online 4.  Make sure you sweat every workout.  Work hard! 5.  Take a day off once a week for recovery