Efficient & Effective Workouts On The Go

By on April 19, 2014
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“I had a conference call, there were a bunch of chores that needed to be done, and the kids had to be driven here and there…” so on and so on.  Does this sound like you?  Well if it does, do not feel so bad because I hear this at least once a day.

I understand we all have a million things on our “to do list” and we want to be able to complete it all within the given 24 hours in a day. The list seems to never end and your health should never have to be one of the things that get pushed to the side. Well, NO MORE EXCUSES!!! I have designed a simple 25 minute efficient and effective workout that will not only get you sweating but will also give you the rest of the day to complete your to do list.

These exercises will target several muscles, allowing you to burn fat and will not take a lot of your time. Do this routine any day you’re on the go—It will help you nix the pounds, not your routine.

 

THE PLAN

 THE WARM UP- jump squats & knees up: 3 sets/ 15 sets

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THE WORKOUT

Complete 3 sets each exercise

10-15 reps each Rest

60 seconds between sets

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1. Alternating lunges- This exercise not only strengthens muscles in the lower body: quads, hamstrings and glutes but it also helps stabilizes the abdominal and oblique muscles.

–       Standing on the spot, engage your core take a big step forward

–       Look down at your right leg making sure your knee is bent at a 90 degree angle with your thigh parallel to the ground

–       As you exhale, push off the ground with your right foot coming back to the starting position

–       Now switch leg and repeat.

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2. Towel hamstring curls- This movement activates the hamstrings in a similar motion to a leg curl but adds a functional component by engaging your glutes and core muscles.  Developing your hamstrings with a knee flexion movement helps stabilize the joint and prevent common knee injuries such as your ACL.

–       Lay with back on ground and hands out to side

–       Place towel on a hard surface and place feet on towel

–       Bridge hips toward ceiling and keep core tight

–       Flex knees and hips to slide feet toward glutes until feet are directly under knees

–       Squeeze glutes and hamstrings at top of movement

–       With control, extend knees and hips and slowly return to start position

–       Switch leg

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3. Towel Push ups- this exercise increases muscles not only in the chest, but also includes the shoulders, triceps, core and wrist. Although normal push ups alone can be challenging why not add variety and use towels to increase the intensity.

–        Start by placing your left hand on one towel and your right hand on the other.

–       Push yourself into a proper push up position with your toes and hands holding your body up.

–       Keep your entire body straight. Engage your core and tighten your glutes, this can help keep your back straight and avoiding it dropping.

–       Slide your hands together while keeping the towels on the floor

–       Glide the towel with your left hand to the left side slowly while lowering your body until your arms are bent at a 90 degree angle.

–       Switch sides

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4. Plank- A great way to build endurance in both the rectus abdominis, back, and stabilizer muscles

- Lie face down on a mat resting on your forearms, palms flat on the floor.

- contract your abdominals, keep your back flat

- Push off the floor, raising up onto toes and resting on the elbows.

- Keeping a straight line from head to heels; tilt your pelvic to prevent your glutes from dropping or sticking up in the air

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5. Side plank- After working your rectus abdominis, add in some side planks to target your obliques

–       Lie on your side, with your forearm supporting your body

–       Stagger your feet on top of each other

–       Engage your core and lift up

–       Place a towel under your elbow if the floor is too hard 

 

Chi Malixi

About Chi Malixi

Chi Malixi has been in the Fitness & Wellness industry for 10 years. A graduate in health & fitness promotion she been able to experience all sectors of the fitness industry. She is a certified Fitness Consultant, Personal Trainer Specialist, Weight Loss Coach and a Registered Yoga Teacher. She continues to share her passion in guiding others towards their fitness goals and aspiration through education, motivation and inspiration. Instagram- @Teamchifit Twitter- @Fitmalixi Email: teamchifit@gmail.com

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