Etiquette -- 1 day ago
The most common excuse people give with regards to keeping fit and healthy is that they ‘don’t have time’. If you are one of these people then you have come to the right place. Here is a workout that fits inside just 30 minutes and includes exercises that cover the entire body. Everyone has 30 minutes to spare, and if it goes towards helping you achieve your physical goals, then I’m sure you won’t ever use the excuse again.
Exercises:
1. Seated Shoulder Press
2. Press Ups
3. Rowing Machine
HOW TO:
Shoulder Press:
Choose a set of dumbbells. Depending on your level, go with about 60% of your maximum. Sit up straight on a bench with the back of the seat upright. In this case the weight is less than usual so you want to cause maximum tension on your muscles by performing the repetitions slowly.
Press Up:
Make sure you are anchored to the floor, with your toes pivoting central through your body. One full repetition starts with the full extension of your arms, then lowering your body down until your chest taps the floor, then fully extending your arms again. Be sure to use full range of motion when performing this exercise, as you will be doing these fast.
Rowing Machine:
Strap yourself into the machine, setting the level to 5 or 6. Keeping your back straight, and holding on to the handle, extend your legs until they are straight. Keep your arms relaxed until your legs are fully extended, then pull the handle up towards the top of the chest. Recoil back to the starting position and repeat in an even flow.
Advised Split
Super set all 3 exercises: (one after the other – no rests)
First:
1 set of Shoulder Press. 8 Repetitions per set.
Second:
1 Set of Press Ups. 15 Repetitions per set.
Third:
1 set of Rowing – 2 minutes. 1 minute warm up, then explode into maximum sprint for 60 seconds.
This is one set. Then jump off and start from exercise 1 again.
NOTE: Try to do as many sets (all three exercises one after the other per ‘set’) as possible in the aloted 30 minutes. Beginners – 4, Intermediate – 6, Advanced – 8. Be responsible when working out with heavy equipment and machinery, do not over exert yourself regardless of level, as this may lead to injury.
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