Work meetings, booking travel to destination weddings, taking out the trash. Your day is already full of things you don’t want to do, so it’s understandable that finding time to work out can be a challenge. However, if you just carve out 20 minutes—less time than it takes to keep up with the Kardashians—you can tone your whole body.
When performed 2-3 times per week on non-consecutive days, these 3 total-body moves will target everything from your arms and back to core and legs, giving you results far superior to spending an hour on the elliptical.
Move #1- Squat-Press-Extend
Targets: Shoulders, back, quads, glutes, hamstrings, and triceps
Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells at shoulder height with palms facing forward, wrists straight. Squat down, bending knees about 90 degrees(preferably slightly below to engage more glute); keep abs tight and body weight in heels. Focus on squatting with butt going back and down, not with knees going forward. Avoud letting your knees to go past your toes.
Stand up, pushing through heels as you extend arms up into a shoulder press. Bring the weights together overhead, then bend elbows to lower the weights behind you, and lower them toward your shoulder blades, keeping your elbows close to the sides of your head. Reverse the movement and return to start.
Move #2 – Row Your Plank
Targets: abs, chest, shoulders, back, thighs and glutes
Get into a plank position, with your hands gripping dumbbells on the floor. Shoulders above your wrists and feet hip width apart. Lower your body into a push-up then return to plank. Next, bend your right elbow and bring weight upward toward your side, next to your ribs. Lower your arm and repeat same step with your left elbow.
Move #3 – Single-Legged Deadlift with Biceps Curls:
Targets: Hamstrings, glutes, and biceps
Stand up straight, holding weights in front of your thighs and place left leg behind you with toe slightly touching the floor. (To make it harder, life left the leg off the floor to increase intensity.) Keep shoulders back, abs engaged and back straight. Bend at the hips and lower the weights towards the floor. Lower as far as your flexibility allows without rounding your back. You may bend your knees slightly if necessary. Push into your heels and as you return to standing bring the weights up and curl your arms bringing your forearms to your biceps. Return to starting position and repeat.
Instead of thinking, “I don’t have time”, say, “I can make time”. Perform each move 3-4 times for 30 seconds to 1 minute. If you want to make it more challenging, incorporate your favorite cardio activity (running, jumping rope, climbing stairs, etc.) at the beginning or end of each circuit. This will help you torch even more fat and calories. No more excuses. Do the work and you’ll get results
Natalie Yco highly respected martial arts instructor recognized her passion and asked for her help in creating a kickboxing program, she discovered her love for group fitness. Today, she teaches boxing, kickboxing, spin, and core and metabolic conditioning classes.