Getting in shape doesn’t mean you have to spend hours at the gym, but how you do train when there, makes a big difference. The secret to getting in shape and feeling great ladies is prioritizing your health and fitness in to small frequent windows of available time. Here is a speedy 20-minute workout using sculpting moves to shape specific muscle fibers that, when targeted, tone, firm, and keep your metabolism revved up to increase your calorie burn all day long.
Do a quick 3-minute warm up by marching in place.
The following 7 moves performed at 12 to 15 repetitions per, with little to no rest, becomes Set #1. In 20 minutes you can complete two rounds of this “giant set”.
Chest Press - Lie face up on a bench. Hold a dumbbell in each hand so they are end to end. Extend your arms over your chest without locking your elbows. Lift your legs and bend them so your calves are almost parallel to the floor, this will engage you core for added benefit. Bend your elbows out to the sides and slowly lower your arms toward your chest until your upper arms are parallel to the floor. Keep your abs tight and your back flat, pausing for a second, then press the weights up, extending your arms directly above your chest.
Sumo Squat w/dumbbell - Stand with your legs wider than shoulder-width apart, toes pointing out to the sides as far as comfortably possible. Hold a pair of dumbbells at your hips. Keeping your heels firmly planted; slowly bend your knees, dipping your butt until your thighs are parallel to the floor. Pause, then slowly straighten your legs and immediately rise up on the balls of your feet for a calf raise. Pause, and then lower your heels back to start.
Bent over row - Stand with feet shoulder-width apart, back straight, and knees slightly bent for support. Hold a dumbbell in each hand. Keeping back straight, bend 90 degrees from the waist and allow arms to hang toward floor, palms facing inward. Squeeze shoulder blades together and bend elbows, raising dumbbells up to either side of torso. Pause and then lower dumbbells back to start position.
Reverse Fly - Sit on an exercise ball, chair or bench with your feet flat on the floor, holding a dumbbell in each hand. Bend forward from your hips keeping your back flat and abs tight. Bend elbows slightly and raise weights up to about shoulder level, squeezing your shoulder blades behind you. Return to beginning position.
Bicep curl - Stand with your feet shoulder-width apart, holding dumbbells at your sides. Keeping your elbows at your sides, lift the dumbbells upward. Turn your wrists so the dumbbells end up at chest height, palms facing your body. Pause, then lower.
Tricep chair dips - Sit on the edge of a sturdy chair, hands grasping the seat of the chair at either side of your rear. Walk your feet out slightly and inch your butt off the chair. Keeping your shoulders down and your back straight, bend your elbows back, and lower your butt toward the floor as far as comfortably possible. Slowly push back up.
Reverse Lunge - Stand with left foot 2 to 3 feet in front of right, back right heel off floor. Bend both knees, lowering hips until left thigh is parallel to floor. Without leaning forward, keeping abs tight, straighten legs, raising your torso. Pause, then lower. Switch legs & repeat.
Small periods of physical activity can add up and influence our health and fitness in big ways. You gain flexibility, burn more calories, look sleeker, and feel better when you’re active and exercising. For information on getting in shape, call me, Gwen Beckcom, owner of Fitness Together, at 619-794-0014. Follow us on our blog at BetterBodySanDiego.com.