Thursday, December 27, 2007

Quickie Workout

Here's a quick and simple strength training workout that I designed for my sister-in-law on Christmas. She's doesn't have much exercise experience and her equipment is limited to a stability ball and two pairs of dumbbells.

Perform 10 reps of each exercise (10 on each side for the Lunges), moving from one to the next with little or no rest in between.

* Bodyweight or DB Static Lunge (Also known as Split Squat or Stationary Lunge)
* DB Chest Press on Ball (Make sure your head and neck are supported on the ball and the rest of your body looks like a table - no sagging.)
* Hamstring Ball Curl
* Standing Bent Over 2 Arm DB Row (Bend your knees and do not round your back.)

Rest 30-60 seconds as needed and repeat up to 5 times.

The entire circuit takes approximately 3 minutes. You will not lose 30 pounds in 30 days by doing it. However, if you continue to challenge yourself as you get stronger by increasing the weights and shortening the rest periods, you'll have a handy, effective, quick workout for days when you're short on time or can't get to the gym.

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