Time-saving fitness plan
07November/2014

Time-saving fitness plan

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Time-saving fitness plan

Photos by Dallas Olsen | Model: Sarah Dunne | Hair and Make-up by Tegan Woodford

 

The social season is fast approaching, and on top of your regular work and family commitments, it can seem nearly impossible to find time for a good workout. But don’t let your renewed summer social life keep you from living that fit and healthy lifestyle you constantly yearn for.  Whether you’re heading away on holiday, have social gatherings galore or the kids school holidays are eating into your workout time, you need to put your excuses aside, because they aren’t valid for this workout.

 

We’re going back to basics – all you need is a flat bench, a pair of light dumbbells and a pair of heavier dumbbells for this full body blast. You don’t even need a gym membership, as this workout can easily be done in the comfort of your own home or even in a park or hotel gym if you’re on holiday.

 

If you follow this 45-minute workout twice a week you’ll burn fat, build muscle and hit your fitness goals. So schedule in a small amount of time each week to complete this workout and you’ll still give your body an amazing workout in the little time you have available.

 

Commit to your health and fitness this social season by picking up those dumbbells and getting to work.

 

Sample workout week: Beginners

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Resistance workout

30-minute cardio

Off

45-minute cardio

Resistance workout

60-minute cardio

Off

 

Sample workout week: Intermediate and advanced

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Resistance workout

45-minute cardio

Resistance workout

60-minute cardio

45-minute cardio

Resistance workout

Off

 

WORKOUT:

How to do it:

Do this workout twice a week, leaving two full days of rest in between.

Your first move for each body part should be for building strength and/or size. Choose a weight that challenges you.

Your second move for each body part is for endurance and fat burning, so choose a lighter weight that  you can do 12 to 15 reps.

Between exercises, rest for no more than 45 seconds for optimal recovery time and improved calorie-burning potential.

Do 30 to 60 minutes of cardio on alternate days from your strength workout to burn calories and shed fat.

Take at least one full day off from training (strength and cardio) per week.

More advanced participants (or those who find another hour to spare!) do this workout three times a week on non-consecutive days.

Still want more of a challenge? Add a third set to each move.

Warm-up for five to 10 minutes before training and cool down and stretch afterward for best results.

Legs

Dumbbell squat

TARGET MUSCLES: Quads, glutes

 

Set-Up: Stand with your feet hip-width apart and hold a pair of dumbbells at your sides. Draw your shoulders back and lift your chest.

 

Action:  Push your hips back as you bend your knees and squat down, keeping your weight in your heels and your chest lifted. When your thighs come parallel to the floor, reverse the move, extending your legs and rising to the start position. Press your hips forward slightly at the top and squeeze your glutes.

 

 

Tip: Do not round your shoulders in the bottom position; keep your chest proud.

 


Bench step-up

TARGET MUSCLES: Quads, glutes

 

Set-Up: Hold a pair of dumbbells at your side and stand next to the broad side of a flat bench. Draw your shoulders back and lift your chest.

 

Action: Step onto the bench with one foot, then extend that leg to stand on top of the bench, touching your opposite toe to the top next to your leading leg. Reverse the move, lowering slowly down to the start position and stepping completely off the bench.

 

Tip: Don’t use the momentum of your upper body to help propel you up onto the bench by lurching forward; keep your chest lifted and make your legs do the work.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shoulders

Lateral dumbbell raise

TARGET MUSCLES: Deltoid (middle head)

 

Set-Up: Stand up with your feet hip-width apart, knees slightly bent and hold a pair of dumbbells in front of your thighs, palms facing inward. Bend your elbows slightly and stand up tall.

 

Action: Raise the weights up and out to the sides, leading the motion with your elbows rather than your hands. After the weights are level with your shoulders, slowly lower back to the start under complete control.

 

Tip: Don’t lean back or jerk the weights up. Keep your body position strong and steady and use your shoulders to do the move.

 

   

Arnold press

TARGET MUSCLES: Deltoid (anterior and middle heads)

 

Set-Up: Sit on a bench with your back straight and hold a pair of dumbbells in front of your shoulders with your palms facing your body, elbows in.

 

Action: Press the weights up and move your arms out to the sides and overhead, twisting your hands during the movement so that at the top your palms are facing away from you and your elbows are straight. Your arms should be fully extended without locking your joints. Reverse this action and repeat right away.

 

Tip: Use lighter weights initially, as it requires more work from the smaller interior rotator cuff muscles.

 

 

   

 

For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1638/Time-saving-fitness-plan.aspx
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