Monday, September 6, 2010

Lisa's Body Blast Workout

Short on time? Want to maximize your workout? I love working out, but so many workouts that you see in magazines or videos take 30-45 minutes, and some days I just don’t have the time. I wanted an effective, full-body workout that, got my heart rate up, made me sweat, and took less than 20 minutes. I had a hard time finding one out there, so I created my own!

Each of these 4 exercises works multiple muscle groups at once which burns more calories and takes less time. As always, perform these exercises at your own risk. You will want to be sure to warm up with a quick 5 minute walk or jog in place, do each movement correctly, and ultimately decide whether or not you are capable of performing the exercise/workout without sustaining injury. Listen to and honor your own body.

If you are comfortable with the directions and you have warmed up, then you are ready to go! Do this circuit once if you are new to working out or getting back into it after a break, and twice if you exercise regularly.

(Arms, Chest, Back)
Place your hands on a stair two or three up a staircase (or use an aerobic step platform) about 2-3 feet in front of you, about shoulder-width apart. Straighten your body so that you are standing on your toes and making a straight line between your shoulders and toes. Slowly lower yourself until your chest is about to touch the stair. Hold for one second and then push back up with your hands directly under your shoulders. Keep the stomach tight and the body straight to avoid any lower back pain. Inhale as you lower the body, exhale as you press up. Start with 10 if it has been a while since you have done push-ups. Otherwise, aim for 20.

(Thighs, Hips, Buns, Calves)
This exercise is great because you are holding a static position for a certain period of time, rather than working through an entire range of motion. Stand about 2 feet in front of a wall and lean back against it. Slide down until your knees are at about 90-degree angles. Hold your position, keeping your abs contracted. The longer you sit, your legs may start to shake and you will feel the burn. This is your goal! Try to sit as long as you can. To add intensity, hold weights or squeeze a ball between the knees. Sit for 20-60 seconds at a time.

(Hamstrings, Buns)
Lie on your back with your knees bent and your feet resting on the floor, with your feet hips-width apart. Keep your toes facing forward and your ankles directly below your knees. Stretch your arms straight beside your torso with palms facing downward. Press through your heels and lift your hips off the mat. Contract your hamstrings, and squeeze your buns together. Pause at the top of the bridge position and then release your hips back to the floor. To add intensity, instead of resting your feet on the floor, rest them on a chair. Start with 10 and work up to 20.

(Abdominals, Arms, Legs, Back, Buns)
Get into the same position you were in for the Incline Push-Up, only have both your hands and feet on the floor, instead of hands on a chair. Keep your shoulders are over the wrists and stand on your toes, holding your abs, buns, and leg muscles tight so that the whole body is in one straight line. Try not to let your belly sag towards the floor. Keep your neck in line with your spine. Hold for 10 seconds and work up to 30 seconds.

Do this circuit up to 3 times a week on non-consecutive days. As you do these exercises over time, challenge yourself to do more Push-ups or Hamstring Bridges or to hold your Wall Sit or Yoga Plank for a few seconds longer with each set. Remember that you want to find that happy medium where you are causing muscle fatigue so that you can build muscle, but you are not pushing so hard that you injure yourself. I hope you have a great workout!

The advice and information contained on this website may not be appropriate for all individuals. Therefore, the author is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this blog. The information in this blog is the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting this or any diet or exercise program.