How many of you are busy? ALL of us, right? Right! But trust us, there are "No Excuses" for not living a healthy/healthier lifestyle. So, for those of you who are pressed for time but still want to get a good workout in, hopefully the following will be helpful information for you to help you on YOUR journey to wellness!
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- This workout consists of 7 exercises -- one per body part.
- Each muscle group should take approximately 3 minutes to perform.
- Perform 2 sets of 25 reps on each, resting 15 seconds between sets.
- When first beginning this exercise regimen, weights should be light to moderate -- just enough that weights aren't too light, but not so heavy you can't perform the two sets of 25 reps.
- FORM IS KEY. Quality is ALWAYS better than quantity. Keep a moderate pace, too. Not too slow, not too fast.
- Exercises should be done in the order listed below.
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A Beginner's Level "Quickie" Workout
- Warm up 2 minutes on upright bike or elliptical trainer.
- Side raises (free weights, shoulders, suggested weight for beginners = 5-lb. dumbbells)
- Dumbbell chest press (free weights, chest)
- Overhead tri extensions (free weights, triceps)
- Lat pulldown (machine, back)
- Standing dumbbell curls (free weights, biceps)
- Body weight squats
- Crunches (2 sets of 50 here)
- End with 3- to 5-minute stretch
LONG LIVE AND PROSPER!!!
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Please consult with a physician before starting any new exercise routine or diet. Results will vary from person to person. This is merely a guide and will not necessarily work for every person.
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| Side Raises (for shoulders) ____________________________________________________________________ |
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| Dumbbell Chest Presses ______________________________________________________________________ |
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| Overhead Triceps Extensions ______________________________________________________________________ |
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| Lat Pulldowns _______________________________________________________________________ |
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| Standing Dumbbell Curls ______________________________________________________________________ |
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| Body-weight Squats _____________________________________________________________________ |
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| Crunches ______________________________________________________________________ |
Please consult with a physician before starting any new exercise routine or diet. Results will vary from person to person. This is merely a guide and will not necessarily work for every person.
