Quick, Efficient Workout

“I don’t have any time to exercise.”

“I should do weights.”

“I’ll do weights tomorrow.”

Do these statements sound like you?

There are no excuses!

Here are 3 Compound Exercises, working your

whole body

1… 2… 3… Done!

Short, Quick, Efficient:

It’s that simple!

Perform 15 repetitions of each exercise for 1 – 2 sets.

Choose weight in which each repetition is challenging but doable.

Squat to Row

START:

Image source: NASM

Image source: NASM

 

 

 

 

 

FINISH:

Image source: NASM

Image source: NASM

 

 

 

 

 

Stand in front of a cable machine with feet straight and shoulder-width apart.

Grasp cable handles with arms extended at chest level.

Squeeze butt muscles and perform a ¾ squat.

Stand and row by pinching together shoulder blades and pulling thumbs toward armpits.

Complete the row by the time a standing position is reached.

 Ball Chest Press

START:

Image source: NASM

Image source: NASM

 

 

 

 

 

FINISH:

Image source: NASM

Image source: NASM

 

 

 

 

 

Lie with a Stability ball between shoulder blades.

Maintain a bridge position by squeezing butt muscles and keeping shoulders, hips, and knees in alignment at shoulder level.

Feet are straight and shoulder-width apart.

Grasp a light-moderate dumbbell in each hand, at chest level, next to body with elbows flexed.

Push both dumbbells up, extending arms (avoid locking out elbows).

Slowly return dumbbells to the starting position.

Try pushing up dumbbells for a count of one and lowering dumbbells for a count of four – feel the burn!

Front Lunge, Balance to Overhead Press

START:

Image source: NASM

Image source: NASM

 

 

 

 

 

FINISH:

Image source: NASM

Image source: NASM

 

 

 

 

 

Stand with feet straight and shoulder-width apart.

Grasp a light dumbbell in each hand at chest level.

Take a large step forward, landing on the heel of foot.

Stabilize. Front foot is straight and flat with knee bent at a 90-degree angle (avoid knee moving past toes). Back knee is bent at a 90-degree angle with the heel of back foot off of the floor.

Push off the heel of front foot into a balanced standing position on one leg.

Maintaining single-leg balance, push dumbbells overhead, extending arms (avoid locking out elbows).

Got Extra Time? Got TRX? Try these exercises for your Arms and Core!

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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