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No More Excuses!
The 30 Minute, high-intensity total-body resistances Circuit Workout
By: Essie Shure
Does this sound familiar? "I would love to workout, but I just don't have the time!" If so, my answer to you is there are 24 hours in a day and with the right workout routine you can get a total-body burn in just thirty minutes! The key is to KEEP MOVING. On those super-hectic days, choosing a high-intensity total-body resistance circuit is your best option for optimal results in a short period of time.
Begin by doing one to two sets with each exercise, using a weight you can lift between 8 and 15 times. Take a 30 to 60 second break (no more!) between each exercise to give your body adequate time to recover.
- 5 minute warm-up, jumping rope.
- Single Arm Dumbbell Bicep Curls - Targets biceps. In a standing position, feet slightly more than shoulder width apart, grip the dumbbells in each hand, palms up, arms extended, with hands in front of thighs. Curl dumbbells toward shoulders, keeping elbows close to sides. Lower slowly back to starting position and repeat.
- Leg Press Machine - Targets quads, glutes. Make sure that thighs are parallel to the foot plate; keep feet hip-width apart. Pressing feet into plate, straighten legs; don't lock knees at the top. Bend knees and lower until weight hovers just above stack; repeat.
- Dumbbell Shoulder Press - Targets anterior and medial deltoids. Sitting upright on bench, with back rest up at a ninety degree angle; grip dumbbells with your palms forward and elbows bent ninety degrees; engage your abs, keeping back straight. Straighten arms, pressing dumbbells upward and together, centered above your head; don't lock your elbows at the top of the movement. Lower dumbbells back toward starting position. Repeat.
- Smith Machine Chest Press - Targets pectorals, triceps. Place 5-pound weight plates on both ends of bar. Lie on the bench with chest directly beneath bar, feet flat on floor. Grip bar with hands slightly wider than shoulder-width apart, palms forward, and unhook bar; straighten arms. Bend elbows until they are just below shoulder height, then press back up. On last rep, bend writs to set bar back on hooks.
So, set aside thirty minutes a day and you'll exchange excuses for a healthier, happier lifestyle.
Essie Shure is a certified personal trainer (National Academy of Sports Medicine) in Los Angeles. To learn more about Essie and for contact information, you may visit her website at www.bodybyessie.com.
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