We are continually faced by great opportunities brilliantly disguised as insoluble problems. ~unknown
Is your problem that you just can’t find the time for a good workout at the gym? Well, not any more. Trade in a coffee break for this calorie-killer full body gym-based workout.
Faced with the challenge of limited time, I’ve designed this 20 minute full body strength & conditioning workout. You’ll burn about 300-400 calories, get your heart pumping, and build muscle. No need for the treadmill or the weights after this workout. Take this 20 minute opportunity today to make gains towards your goals.
20 Minute Power Pack- Freemotion
With this workout, we’re doing one giant super set, multiple times that will hit all of the major muscle groups. Start with a 5-10 minute warm-up on the elliptical. In between each freemotion exercise, perform 45 seconds of a high intensity cardio move such as: runners, jump rope, jumping jacks.
Equipment: Freemotion Dual Cable Cross, BOSU and a mat
Sets: 2 minimum. 3 is awesome if you have time. 4 if you are not exerted, and have time.
Reps: 10-15 reps per exercise
Pace: Perform movements quickly but controlled with minimum rest between. These movements are simple, and meant to be pushed through quickly.
Form: Always keep your core tight and back straight. For the leg exercises, make sure your knees remain behind your toes.
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PLANK TRICEP EXTENSIONSet one lever at ankle height and use a weight that is challenging for you. Get into the plank position facing the lowered lever. Using one hand reach out in front of you and grab the handle. Then bring the arm back and extend you arm straight behind you. Repeat on both arms. |
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SQUAT ROWSet levers at chest height and shoulder width apart. Choose a weight that is challenging to you. Facing the machine grab onto both handles with arms stretched out straight. Then with arms straight squat down. On you return to standing pull the cables back in a rowing motion. Remember to squeeze the shoulder blades together. |
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HIGH TO LOW WOODCHOPSet one lever all the way straight up. Choose a weight that is challenging to you. With legs in a wide stance face away from the machine and grab the handle with both hands. Then pull the cable down and across to your opposite knee. Switch sides to complete set. |
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BUTTERFLY SQUATPosition both levers straight up about shoulder width apart. Choose a weight that is challenging for you. Stand facing the machine and grab both handles. Then position yourself on a BOSU ball for an extra challenge. Holding the handles in front of you, palms facing the floor, squat down and pull the handles down to your side. |
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CHEST FLYPosition levers at chest level and out wide. Grab one handle in each hand and stand facing away from the machine in a split stance. Having your arms with a slight bend bring your hands together in front of your chest. |
As a biped (an animal that moves by means of two limbs), inevitably, at one time, you have encountered the sharp, uncontrollable irritation of a friction blister. Usually caused by an ill fitting shoe or sock that rubs against your soft skin like sand paper instigating the skin to raise in puffy soreness, sometimes small, sometimes large and sometimes filled with fluid. Dedicated runners, walkers and hikers alike, know this pain all too well and though prevention can go a long way, sometimes they creep up on you at the most inopportune time like a child playing a prank trying deliberately to scare you out of your wits. A new layer of skin forms beneath the blister to provide new, tougher protection, the blister usually heals within 3 to 7 days and the feet usually toughen up after a week or two but what do you do while your blister heals and your feet toughen? And how do you prevent such nasty, inconvenient occurrences?
Whether you are a beginner or advanced runner, what Cliff Temple calls the “Golden Rules of the Track” in the New York Road Runner’s Complete Book of Running and Fitness (an outstanding book, by the way), are a great introduction and reminder to proper track etiquette.
