How To Stay Fit On The Go
Being a busy person that is constantly on the go does not mean that you don’t have the time to stay in shape and keep your body fit while you are traveling. Unfortunately, the excuses we make do not keep us in shape nor able to keep up with the high demands of a busy life. If you join a health club, you would be making a great decision and a much easier way to stay fit.
Many health clubs offer the same types of services in other facilities. Some even have guest passes to specific spas and athletic clubs around the country. Another way to stay fit while traveling is to stay at a hotel that has spas and sporting facilities. If your hotel does not offer these things, it is highly possible that the hotel itself has spa and exercise arrangements elsewhere.
To get this information, ask a clerk at the front desk and he/she is sure to provide you with the information you need. Today, many hotels have treadmills or other exercise machines. This will help keep you active and fit. It is also important to remember that most cities or towns have a YMCA or a YWCA. Search the Yellow pages and give the facility a call. When traveling, there are many opportunities you can take to stay fit.
At times, the specific location you are in might not offer any type of exercise facility or spa for you to visit. If this happens, you can be creative and turn your hotel room into your personal gym. Before you leave to go on your trip, bring along some hand weights, exercise bands, and any other type of exercise equipment that is travel friendly. With all of these items, you can easily turn your hotel room into a gym.
Use your elastic bands are a way to achieve resistance. While in your hotel room, use furniture such as chairs or beds that will help you work out. Depending on the furniture in your hotel room, you just might want to stick to body weight exercises. These are also great ways to keep your fit and in shape. To do this, find ways to combine pushups, legups, and crunches. Though these exercises do not exercise a huge range of muscles, you will still be able to work your heart and continue to build up your endurance.
When traveling, I think we all understand that working out is not the easiest thing to put into a busy time schedule. Many people who travel have very tight time frames and do not also have time to add in a complete workout session. Fortunately, there are many other ways to still exercise in order to keep your body fit. You can simply try stretching in your hotel room or taking a long walk around the hotel or town you are visiting. Many hotels today also have swimming pools. Go for a swim.
Swimming is a great exercise that is able to work the majority of the muscles in your body. You can relax and exercise at the same time. Since there are so many ways that you can work out while traveling, you shouldn’t have an excuse for not finding some way to exercise and keep your body fit. It doesn’t matter what time you work out, just find 20-30 minutes per day to do some sort of exercises, no matter the type. Even if you cannot do the exact some workout routine you are used to, switch it up a little. Any exercise is good exercise.
Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.
The Way To Wellness Starting A Healthy Lifestyle
How many times were plans made to go to a gym? Of course when the time came there were excuses for not going. “I do not feel like driving, I got up too late; it looks like rain or tomorrow is a better day.” For an exercise program to be effective an individual must not only be self-motivated but stick for the duration.
Sometimes there is a bit of a problem getting started, but it does not mean the ball should be dropped. Staying active and eating right is critical for long term health and wellness. If the gym is out, walk in your neighborhood.
It is important to increase your level of exercise because it translates into burning fat more effectively for energy. Proper eating habits and exercise also helps to convert food into energy.
Exercise is a form of moving. It includes aerobic, walking, Tai Chi, jogging, biking, and tennis to name a few. These are included also stretching, breathing deeply, and relaxing at the end of exercising.
To get motivated and achieve your goal pick a form that can be incorporated into your daily activities. Exercise is an essential component to health and vitality. A person that exercises presents a higher quality of life.
Usually your health will determine the frequency and length of your exercise. If a person is healthy start with 10 to 15 minutes and move up 30 to 45 minutes. But your doctor can best determine the length and time.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, and overall fitness and health. When exercising, the body responds by upgrading its capabilities to burn fat throughout the day. Exercise does not have to be intense to work, but it should be consistent.
Once you make the commitment to exercise, be sure to change your diet and eating habits. Try eating smaller meals and make sure each meal is balanced. Take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs. Limit your fat intake and drink eight glasses of water a day.
Exercise can be therapeutic for the body as well:
-Rheumatoid Arthritis-swimming is a good option
-Diabetes-exercise increases insulin activity
-Heart Disease-exercise reduces the risk of cardiovascular diseases
-Stress-exercise to lessen the effects on the body
-Osteoporosis-bone cells are stimulated by weight-bearing exercise
These are some of the benefits of exercise. There are minimum side effects; when starting there will be some soreness. But after a few weeks this will disappear.
As always check with your healthcare professional before starting an exercise program.
Carolyn Bell Smith, committed to help others improve their health, fight sickness, disease, and building a strong immune system. For more nutritional health information: Renewedhealth To request a Lifestyle Tips Newsletter Newsletter
Ellipticals and Treadmills are a Waste of Your Exercise Time
I’m sure I just upset some of those out there that think ellipticals and treadmills are the greatest thing since sliced bread, but I’m going to assert to you in this article, that they are both a big fat waste of your time!
First though, let me state that if you really truly enjoy mindlessly pumping away on an elliptical or treadmill (or an exercise bike too), then by all means, you’ve got to keep doing what you enjoy, because enjoying your exercise program is one of the most important keys to actually sticking with any exercise routine for the long haul.
However, don’t say that I didn’t warn you that you were wasting your time with all that mindless cardiovascular machine boredom. Also, you might find ideas in this article that you enjoy a lot more than ellipticals and treadmills and will get you better weight loss results too!
If I have not mentioned it before, I don’t believe in cardio machines, and personally, I haven’t even touched an elliptical, treadmill, or exercise bike in at least 6 or 7 years (if not more).
Actually, I never even use cardiovascular machines anymore for warm-ups before a workout (I used to on occasion)… These days, I prefer to do kettle bell or dumbbell swings or snatches mixed with body weight exercises as a great full body warm-up at the beginning of my workouts.
So why in the world do I have such a deep dislike for cardio machines? Here are my 5 main reasons:
1) Mindless steady state exercise while watching tv or reading creates a mind/body disconnect resulting in poor results.
2) Ellipticals and treadmills are just plain boring!
3) Ellipticals and treadmills are also a very inefficient method of working out in comparison to other options you have available. Why would you do elliptical or treadmill work outs if you can get much better results by doing more fun and interesting forms of exercise that actually stimulate your metabolism to a greater extent and increase your fat-burning hormonal response to the workout.
4) Ellipticals and treadmills are ridiculously expensive and a waste of money for people that work out at home… there are so many better options for home work outs you could spend your money on rather than throwing it away on an elliptical, treadmill, exercise bike (which are most likely just going to gather dust anyway).
I prefer a much cheaper home gym setup… You really don’t need a whole lot more than a good jump rope, body weight exercises, a stability ball, some dumbells (adjustable work great), possibly a couple kettle bells, and perhaps resistance bands for some extra variety.
5) I have also seen studies that showed evidence that treadmill jogging may be less effective than outdoor jogging for many reasons such as slightly less calorie expenditure compared to outdoor jogging, stride abnormalities on treadmills vs natural jogging, etc.
(although I would never advise just “jogging” anyway… varied intensity walks or runs and/or sprint intervals are a much more effective training routine, which exercises your heart in a much wider heart-rate range instead of just the same heart rate the whole time).
So what are some good alternatives to ellipticals and treadmills? Here are a few of the best:
Kettle bell training - nothing will get your heart thumping like high rep KB snatches and swings or clean & presses (can be done with dumbells as well, but I prefer KBs).
Jump rope - great mind/body connection (try speed jumping, crossovers, and double jumps once you get good)
Body weight training - lunges, body weight squats, pushups, jumping exercises, planks, bear crawls, mountain climbers, etc.
Outdoor wind sprints - this is the ultimate training for a super lean ripped body… just take a look at the powerful chiseled physiques of world class sprinters, and compare that to the withered weakling bodies of typical marathoners… enough said!
Sprint swimming - more of a muscle toning workout than steady pace distance swimming… I actually love the upper body pump I get from sprint style swimming (this is the same concept as sprint intervals vs steady pace jogging but in a pool)
Hill sprints - yet another staple for a rock hard and ripped body.
Shadow boxing - incredible workout, but if you are shy, you might want to do this at home since you will get some crazy looks from people if you’re doing this at a typical gym.
Rowing machine - I don’t lump this in as a “cardio” machine like ellipticals or treadmills… instead, I think the rowing machine is truly a great full body workout that actually uses real resistance.
Heavy bag punching/kicking workout, rebound bag, or speed bag - all are great workouts and much more entertaining than typical boring cardio machines (also requires an intense mind/body connection which is essential for success)
I hope you’ve enjoyed this look at why elliptical machines and treadmills are such an ineffective and boring method of working out, and perhaps you’ve found some fun new ways to spice up your exercise routine.
Here is another interesting article about the Health Benefits of Raw Honey vs Sugar
Check out these unique 4-Minute Home Exercise Routines for Fat Loss
You may also like this article about Junk Food vs Healthy Foods
How To Benefit From Walking
Walking creates a huge increase in our energy levels and is without doubt one of the most fruitful forms of exercise. You would be truly amazed at the benefits which can be seen simply by adding a twenty minute walking session to your daily routine. I am living proof of this fact as I lost a fantastic 74lbs in weight in only twelve months by doing just that. I had become bored of dieting over a two month period and having seen so little by way of weight loss results I decided to take heed of what my physician had said about walking. I am so glad I did. My energy levels increased threefold and I actually enjoy my daily walk and the peace of mind it brings.
Sometimes the physical exertion of exercise is the jump start our bodies need to shift the weight loss up a gear. For those trying to lose weight the benefits reaped by walking will always be streets ahead of the fact that we have to allow personal time away from whatever we would normally be doing to carry out our walking. Walking keeps your mind occupied whilst it circulates the oxygen rich blood around your system. You are likely to take in more liquids which his good for you and think less about food.
The only downside is the pressure we place on our knees, ankles and feet. If you have any existing joint conditions, for example, arthritis, you should take things slowly at the beginning and only cover more ground when you know your body can take it. Buy yourself some good walking shoes and if necessary wear leg bracing to reduce the chances of harming yourself whilst out on your walk. Your doctor will always advise you how to take care of your body when you are exercising.
There are so many useful tips and a great deal of good advice, specifically for those new to walking, in some of the journals and magazines on the market. You will find all manner of information from the right shoes to wear to which kind of walking sticks are the best. You will also find details of community and national events for you to take part in if you so wish. These magazines were a real help to me when I first started walking and the real life stories contained therein served as a great form of inspiration for me too.
There is nothing to match the peace of mind which comes with stopping for a few minutes to admire the sunset as you walk. Maybe you will use the time for a little private reflection, asking yourself if you have made the best use of your day, remembering something you should have done which you haven’t and including it on your list of “to do’s” for tomorrow.
Just twenty minutes walking each day makes such a fantastic contribution to your wellbeing, clears your mind and allows you to glimpse that sunset - what could be better than that?
Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.
Should You Try Dance Aerobics?
Many people really don’t dance that much these days. This is probably especially true after getting married and having a family, just due to the sheer lack of free time.
Because of this many people feel very clumsy when they dance. So why do dance aerobics?
One of the simplest advantages is that many people find it fun. The music adds interest to an activity that might otherwise bore you. And moving to a rhythm encourages you to keep up with the group, to keep trying. It also just feels good.
As with any other aerobic exercise, dance aerobics is good for your metabolism. It gets your heart rate up and works your muscles. Some steps help with your balance.
As with any workout, your clothes should be comfortable and your shoes suited to the activity. It’s always important to correctly support your feet during physical activity. In addition to being comfortable, your clothes should help to wick away sweat.
There are different levels of classes you can take at your local gym. Talk to the trainers and figure out which one is best for you. You don’t want to take a class that will push you so hard that quitting makes more sense than continuing to try. A good trainer will be able to help you figure out which class you would like to take. And if the class doesn’t suit your style, consider trying a different one. Just don’t give up on the workout as a whole.
The other challenge is getting over your self consciousness. When you don’t know the steps, it’s easy to feel embarrassed and clumsy. It can help, however, to remember that everyone else started out not knowing the steps, and that most of your classmates are solely interested in their own workout.
Take your time in figuring out what works best for you. Some people need to listen to the instructor to figure out what to do. Others do fine just watching the steps. But especially as you’re learning, don’t demand of yourself the intensity your instructor may perform. They know you will be working out at your level, and you can work up to the full intensity over time.
A good dance aerobics class may be one of the most “fun” things you do at a gym if it’s a good match for you. Enjoying your workout is one of the best ways to get yourself to keep going back.
Stephanie Foster blogs at http://www.timeforexercise.com/exercise/ about keeping fit as a family. Get more family exercise tips at her site.
Using An Elliptical Trainer To Burn Mega Calories Safely And Lose Weight Fast
We all know that if you want to lose weight or tone up you need to exercise. Well, aerobics requires a trip to the local YMCA or gym and can be quite inconvenient not to mention some people do not want to be on display at a crowded gym. running is great, but it has two major downfalls.
One, obviously, is that you probably will not do it in the rain or any extremely adverse weather. The other is that running does cause impact injuries from the constant jarring. An elliptical trainer is the answer. It is the quintessential perfect workout machine and offers the ideal way burn mega calories safely and lose weight fast.
The elliptical trainer was designed to follow the natural leg movement and range of motion while also including your upper body. It is a very low impact machine that will utilize more muscles through a wider range of motion (which makes it far superior to even a treadmill as most do not offer any upper body workout). Exercising on an elliptical machine is aerobic and similar to cross country skiing, but different in that it is akin to cross country skiing up a steep and continuous incline (like a stair climber).
The elliptical machines give a much more intense and more rounded workout that places more emphasis and burn on the hip and thigh areas. It also uses the wider range of motion and resistance which only an elliptical trainer can do in its leg movements further intensifying the workout which the cross country machines can not do.
Generally it is stated by most exercise experts that with these machines the more you weigh the more the calories you will burn. It all depends on your weight, the difficulty setting chosen and proper use and motion.
With an elliptical trainer many people have the tendency to use it wrongly and not get the optimum results. Just go to any gym with elliptical machines and watch the people using them. Many tend to bounce way too much and use their body weight to ride down each side. This is incorrect.
The goal is to try and hold your hips as stationary as possible instead of letting them bounce all over the place. By holding the hips in place you take in a much greater range of motion and greatly intensify the workout and it now becomes a mega calorie burning machine and an ultimate method for fast weight loss.
Proper motion on an elliptical trainer is akin to isometric exercises. Try and hold your motion so that your legs and arms do all the work and movement and that your hips stay parallel without bobbing up and down. If you bob up and down, its like riding a bike where the only exercise you get is on the down stroke and if you stand up and use your body weight it becomes almost effortless. The same is true for the elliptical training machine.
Now try this on the elliptical trainer and let your legs and arms go through their fuller range of motion while your core stays stationary. This will be hard to do at first, but you will burn 10 times the calories of someone not doing this and greatly increase your metabolism over time. You can also make it even harder by using the arm attachments like an isometric exercise by pushing and pulling on them at the same time. This goes to show that going fast does not necessarily mean you are getting the most from your workout.
Going slow while using the kinesthetics of the elliptical trainer while also using isometrics to further pump your muscles will give the optimum results and help you lose weight faster than ever. If you do not believe me on this, just try it and you will be a believer! If its too hard, do not be afraid to lessen the tension or difficulty level and work your way up.
The best part of working out on an elliptical trainer, besides the great caloric burn and intense workouts (when used correctly) is that it is very low and almost non existent impact. You can also roll the machine in front of a TV and watch the news, a movie, or even reality TV. This will help take your mind off the workout (just do not forget to hold your hips level throughout the workout and use isometrics with your arms to up the resistance and workout intensity like never before).
When used properly, the elliptical trainer is difficult to beat for its wide range of motion, mega caloric burn, weight loss properties, low to moderate cost (a good home unit can be had for under $500) and convenience.
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How to Get Moving, Keep Fit, and Remain Motivated
The hardest part of getting into good shape and staying there is motivation. Our inspiration to stay in shape changes with the seasons. We have holidays to consider, cold winter days, and all of those gadgets of convenience which keep us from maintaining a daily routine or exercise. However, we really should be wise about the way inactivity affects our bodies and our health.
Diabetes, heart disease, and strokes are just a few of the medical conditions which can arise from idleness. But there is good news! Recent research has shown without any doubt that these affects can be stopped or reversed simply by switching from a sedentary lifestyle to a more active one. Exercise on its own, without making any particular change in your diet can reduce the risks of the diseases previously mentioned so by doing whatever you can to increase your motivation has to be of benefit to you. You could try listening to music whilst taking a run, or find some form of exercise which you like and enjoy doing and set aside a particular time of day to do these activities. This will help you to keep motivated. By creating a pattern for your exercise your body will soon become used to it.
Your mind has the ability to create ideas which lead to positive actions and such actions can help you to lead a strong, happy and healthy life. Just talking positive to yourself can work wonders for your motivation levels and even looking at recent improvements for example, a slimmer waist line, will keep you going. Self encouragement has to be the ultimate motivation and you will have no-one to thank except yourself.
If you want to change your body shape, fitness motivation is essential and this will require you to create a fitness motivation plan. For men, goal setting and presenting challenges works best and a change of scenery and some fresh air may be the key to get you motivated. Remind yourself of the rewards you will reap if you continue especially at times when you feel like giving up. Not only will you be more confident and possess self esteem but you will also rid yourself of anxiety, stress and depression.
Sometimes just the idea of a better sexual performance is enough to keep the motivation in place. Set yourself realistic goals because if they are too difficult you will soon feel defeated and be tempted to give in. When you achieve an appropriate goal you will get such a boost and feeling of satisfaction, this in itself creates even more motivation.
Vary your exercise routine, make it fun to do and if you want to ensure you keep up the exercising ask someone to go along with you. This is a sure way of you sticking to the routine you have set.
If you do not know much about fitness in general you could always consider hiring a personal trainer, a professional who knows what he or she is doing. Your trainer will customize a routine just for you and concentrate on the areas which need working on in order to maximize the results you achieve. Of course, before laying out the money to employ a personal trainer, you need to be committed to really going for it. Check out some fitness blogs on the internet - there are new ones added more or less daily and most make for good reading.
Remember to make your exercise regime as interesting as possible. Set achievable goals, adds things to make your training more enjoyable such as challenges or ask someone to go along with you. These are all ways of staying motivated. Get moving, keep fit and remain motivated. What are you waiting for?
Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.
Keep Yourself Well-Hydrated In Order To Ensure Peak Performance and Overall Health
An important component of keeping your body in top physical condition is your body fluid level. Without your body being in top physical condition, your workout will not be as effective and you will be more prone to injury.
As you exercise, your internal body temperature rises, leading to the body releasing internal fluid to the outside via millions of sweat glands and heightened respiration. As the high temperature sweat evaporates off your skin, heat is taken with it, allowing your body to cool down again.
That internal temperature regulation system is vital to remaining healthy, but losing too much of that fluid can also be problematic. Strenuous activity that is conducted during workouts can lead to a person losing 3 quarts or more of fluid per hour. As you lose more fluid, the performance of your body decreases.
Your cardiovascular system can also suffer from excessive fluid loss, as dizziness, muscle cramps, and even heat stroke can result.
Professional experts recommend that you regularly replace water and electrolytes (which includes sodium, potassium, and other minerals,) by drinking a sports drink (like Gatorade, Powerade, etc.) before, during, and after a workout. How much sports drink you should consume will depend on your body weight and type, your tendency to sweat, the external temperature you are working out in, and other variables, but here are some general guidelines to follow.
You should drink around 18oz (0.53 liter) a few hours before beginning your workout, then another 10oz (0.3 liter) around 15 minutes before starting your warm-up routine. For every hour you work out, you should drink at least 30oz (0.89 liter) more every hour you work out. Finally, after cooling down for a few minutes after your workout, you should drink another 20oz (0.59 liter.)
You should avoid caffeine-containing drinks while re-hydrating, as they will actually cause you to lose liquid due to the fact that they have a diuretic effect on the body. You should also avoid drinking alcohol for at least a few hours after a strenuous workout as well; not only does alcohol contain a high number of calories, it can also disrupt the smooth rate of cool-down as your body temperature changes.
You should avoid sports drinks that have high amounts of sugar, as you’ll be putting back a lot of calories you’ve burned off in your workout. Too much sugar can also unbalance cardiovascular regulation after a vigorous workout. This means you should limit your intake of soft drinks and concentrated fruit juices. You should also limit your intake of diet soft drinks, as they have a high level of carbon dioxide, which is not ideal for the best recovery from your workout.
You should look for drinks that replace magnesium (around 100mg per liter,) sodium, and potassium. Sodium and potassium are both essential elements for proper functioning of the heart and for regulating cellular electrical activity.
Isotonic drinks make excellent replacement fluids because they have been designed to closely match the body’s natural concentrations of needed vitamins, minerals, and enzymes, which allows the body to absorb them much more easily, and as a result, quicker into your bloodstream, allowing you to recover from your workouts faster.
By proper rehydration, you can ensure peak performance throughout your workouts, avoid medical problems, and maintain your overall health.
Get all the help you need to lose weight with with the information at HealthyWeightLossGuide.com
Use Breathing to Indicate Your Aerobic Training Zone
Whether you are running, cycling, paddling, performing aerobics routines or using cardio machines, the traditional method for monitoring exercise intensity is to measure heart rate. For the purpose of general fitness improvement, this allows you to determine whether you are working within your aerobic training zone - the intensity that most effectively improves the cardiovascular system without becoming uncomfortable and causing premature fatigue.
However, few people are good at checking heart-rates: they either cannot find their pulse quickly enough to get an accurate reading, or they make any of a number of pulse-taking errors. Also, in order to take a pulse, exercisers generally have to slow down or stop which disrupts their workout.
The other option is to use a heart-rate monitor, but such equipment can be expensive and uncomfortable.
Fortunately, there is an easier, less expensive way to monitor exercise intensity - by simply listening to your breathing.
LOWER AEROBIC ZONE RANGE
You can determine the lower level of your aerobic training zone (that level of intensity is often called the aerobic threshold) by listening to your breathing - when it becomes audible, you have entered the aerobic training zone.
UPPER AEROBIC ZONE RANGE
When are you working too hard? When you are breathing so hard you can no longer carry on a conversation without gasping. This shows that you have passed out of your aerobic training zone and crossed the lactate threshold. You are now in the anaerobic training zone - a level of intensity that results in the buildup, in your bloodstream, of lactic acid and other fatigue-producing by-products of energy metabolism.
BREATHING STUDY
Robert Goode, a respiratory physiologist at the University of Toronto, has confirmed the effectiveness of using breathing to estimate exercise intensity. He performed a study in which 30 subjects pedaled stationary bicycles while heart rates and respiration levels were monitored.
Their heart rates were checked when they were first able to hear themselves breathing. He found that this point corresponded to the lower range of intensity for improving cardiovascular fitness (the aerobic threshold). Even better, this threshold changed depending on the age of the subject - a phenomenon that we know occurs as people age. For example, the aerobic threshold corresponded to about 110 beats per minute for a 65 year-old, and 150 beats per minute for a 20-year old.
Other studies have shown that the lactate threshold corresponds to the level of exercise intensity that causes you to gasp when breathing. The lactate threshold is upper range of the aerobic threshold.
CONCLUSION
If you want to exercise aerobically, work hard enough so you can hear your breathing, but not so hard that you cannot speak without gasping.
REFERENCES
1. Joe Taylor (Editor), Heavy breathing. Active Living, May 1997.
2. Phyllis Gorney Cooper (RN, MN), Editor, for the Aerobics and Fitness Association of America, Aerobics: Theory and Practice, HDL Publishing, 1987.
3. Dick Moss, Editor, Physical Education Update, 2008.
Dick Moss (dm@peupdate.com) is the publisher of PE Update - a website that keeps physical educators and coaches up-to-date on over 40 sports, fitness and coaching topics. The website also provides a free newsletter, blog and sample articles. Check it out at: www.peUpdate.com
The Top 5 Fat Burning Exercises
The top 5 fat burning exercises burn so many calories and melt away fat because they increase oxygen demands and get your heart rate way up by working several muscles at once. They should be done at a vigorous pace and with little to no rest in between exercises.
Remember to always consult your doctor before starting an exercise program.
1. Squat Presses: Target = Butt, Thighs, Shoulders, Triceps and Cardio
Hold dumbbells level with ears in the press position. Squat down until thighs are parallel to the floor. Stand back up and then press dumbbells over your head. Lower them back down and repeat 20 to 30 times for three to five sets.
2. Walking Lung Lateral Raise Curls: Target = Butt, Thighs, Shoulders, Biceps, Triceps and Cardio
With dumbbells at your sides, Lunge forward with your left leg then bring your right foot forward up to your left foot. Next Raise the dumbbells laterally out to your sides until they are level with your ears, and then lower them back to your sides. Next curl the dumbbells up and down with your palms up. Repeat, alternating legs, until 20 to 30 lateral raise curls are performed. Do three to five sets.
3. Up Down Push ups: Target = Butt, Thighs, Shoulders, Triceps Chest, Core and Cardio
Do one push up. Quickly jump feet forward to a squatting position. Jump high into the air, raising your hands above your head. Land with feet shoulder width apart, on the balls of your feet and drop back into a squat. Jump feet back to a push up position. Repeat 20 to 30 times in a fluid motion. Do three to five sets.
4. Cable Squat Twist: Target = Butt, Thighs, Shoulders, Core and cardio
Use a cable attachment with a handle and adjust it so it’s at eye level. Stand with feet shoulder width apart and grab the handle with both hands. While keeping arms straight and the weight on your heels, squat down until your thighs are parallel to the floor. As you begin to stand up, twist to as far as you can to the right keeping your arms straight, hands at eye level. Bring the handle back to the middle then repeat 20 to 30 times to the right then do the same to the left. Do three to five sets.
5. Walking Lunge Push Ups: Target = Butt, Thighs, Shoulders, Triceps, Chest, Core and Cardio
Do alternating walking lunges for about 20 to 30 steps each leg, then immediately drop down and do as many push ups as you can. After your push ups, stand up, turn around and do alternating walking lunges back to the starting place. Repeat this until you complete three to six sets of push ups. Your goal should be to do about 25 push ups each set even if you have to do them from your knees.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies.
Personal Trainer Orange County, Irvine - Next Level Fitness
