Wednesday, December 24, 2008

My 20-20 Workout

Here is a workout that I designed and use myself when my schedule is hectic. If you can grab 20 minutes out of your day three times a week, then this might be worth a try. You will need one set of dumbbells weighing 5-15 pounds each. The exercises require that you be able to perform 20 repetitions without stopping, so choose lighter weights than you might use when performing 10-12 reps per set.

(*As always, consult your doctor prior to starting any exercise program.*)

The Warmup

20 jumping jacks
20 knee raises (like marching in place, 20 on each leg)
20 jumping jacks

The Workout

20 bicep curls
20 crunches
20 regular squats (feet shoulder-width apart, holding your weights)
20 bicycles

20 second break

20 tricep kickbacks
20 toe touches (lying down w/ feet in the air, holding one dumbbell w/both hands)
20 lunges (10 on each leg holding your weights)
20 reverse crunches

20 second break

20 shoulder presses (standing)
20 count plank (get in pushup position resting on elbows and count to twenty)
20 pushups
20 count plank

The Cooldown

Stretch every muscle group while focusing on deep breathing. Drink at least 2 glasses of water.

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