The number one New Year’s Resolution is “Get fit and lose weight”. The number one reason for not keeping that resolution is “I don’t have time.” You’re not lying to yourself.
Schedules are tight in the morning but you can get a good workout in only ten minutes a day. What maximizes time and works really well is using an exercise routine that splits the body into major muscle groups, exercises one or two muscle groups per day. What really condenses time is doing each exercise slowly about 8 seconds per movement. For instance 8 counts on the lift and 8 counts on the lowering phase of each movement. You need to use enough weight so you can barely perform the last rep. This gives the muscle group enough of a workout to only be done once a week. Can use own body weight, hand weights, ankle weights, cans, or resistance bands.
Monday: Chest and Back:
Chest Press: Chest, Shoulders
Lie on back with knees bent and feet on the floor. With a weight in each hand, at chest push arms straight up toward ceiling, without locking the elbows. 8-15 reps.
One Arm Dumbbell Row: Upper and Middle Back
Stand with left foot forward, right foot back, knees bent as though walking. With weight in right hand, bend forward, hinging from your hips, back flat, supported by your left hand on left thigh. Let your right arm with weight hang down toward the floor. In one smooth motion, keeping abs pulled in, bring the weight up to your hip. 8-15 reps. Repeat with other arm.
Tuesday: Outer & Inner Thighs
Outer Thigh Leg Lift: Lie on your side, bottom arm extended for support, bottom leg bent, top leg straight. Lift top leg to hip level with foot flexed hold 1-2 seconds and slowly lower. 8-15 reps. Flip on to your other side and repeat.
Inner Thigh Leg Lift: Lying on your side, bottom arm extended. Cross top leg over and place foot on floor forming a triangle over the bottom straight leg. Lift bottom leg up to hip height if possible. 8-15 reps. Flip on to your other side and repeat.
Wednesday: Arms
Biceps curls: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Hands with palms facing away from your body curl both arms towards your shoulders and return back to starting position. 8-15 reps.
Triceps: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Bend elbows with palms facing in and extend arms in back of you. 8-15 reps
Thursday Legs & buttocks:
Front Leg Lift: Using a chair or wall for support, stand tall, shoulders square over your hips, with weight on one leg, abdominals contracted. While exhaling, slowly lift other leg straight out not higher than your hip. Hold 2 seconds and lower. Repeat using other leg. (Ankle weights optional.)
Back Leg Lift/Buttocks: Use the same starting position as front thigh lift. While exhaling lift leg straight outbehind you to about knee height without bending forward. Bend heel to the buttocks while foot is flexed and then extend leg and lift as you tighten your buttock. Repeat with other leg. (Ankle weights are optional.)
Friday: Abs
Modified Bicycle Crunch: Abs and Obliques
Lie on you back knees bent, feet on the floor, hands behind your head, elbow pointing outward. In one motion, bring your torso up, elbow pointed toward ceiling. At the same time bring your right leg up to meet it, until your left elbow is about 8 inches from your right knee. Return to starting position: then bring right elbow toward left knee.
Also, before you even get out of bed, there are stretches you can do. Also in the shower or bath a good place to stretch because the warm water helps to warm muscles allowing them to stretch easier. 10-20 reps.
For aerobics-research says you can break it up into 3 ten-minute periods throughout the day and still get the same benefits.
30 minutes a day can reduce you risk for heart attack by 50%. (National Institutes of Health)
