[tps_header]What if you don’t have an hour to do a workout? Should you just skip it? NO! You can get a quick, effective 20-30 minute workout by keeping the intensity high. Multi-muscle moves and cardio intervals will keep your energy moving through the whole workout. You can rest when you are finished.[/tps_header]
The moves:
Warm Up- Begin with 2-3 minutes of brisk walking, marching in place or moving through a couple sun salutations. The purpose of this warm up is to get your heart rate up and your muscles warm, so keep it up tempo.
1. Squat-Row- Loop a band around a door handle, a post, or another sturdy, fixed object. Stand with feet shoulder distance apart. Keeping your weight in your heels, squat down, arms extended forward. When you stand, pull your arms back, hands by your ribs. Squeeze your glutes and your shoulder blades. Repeat 15-20 times.
2. Push Ups– From a plank position, bend your elbows, then keeping your abs drawn in, push your body back up to plank. You can do these from your toes or knees, but remember to keep your abs drawn in the entire time and to keep your eyes looking just in front of your hands. Do 15 Push Ups.
3. Jumping Jacks— Jump legs and arms out to the side and then jump back into center. Do 30 Jumping Jacks.
REPEAT 1, 2, and 3 twice more in a circuit.
4. Side Lunge-Lateral Raise— With 3-5 lb. dumbbells, step out to the right, bending the right knee and keeping the left leg straight. Bring your hands to either side of your right foot, and make sure the knee tracks in line with the center of the foot. Step the right foot back to the center, and raise the arms to shoulder height. Repeat stepping out to the left, stepping back in, and lifting the arms. That is one rep. Repeat 10 times.
5. Single Leg Squat Touch Down-Overhead Press—Stand on the left foot with a 5 lb. dumbbell in the right hand. Bend the left knee, reach down, and tap the floor gently with the dumbbell. Then come back up to balance and press the dumbbell overhead. Do 10-15 times. Repeat on the opposite side.
6. Burpees- Jump down to squat, jump feet back to plank, jump back in to squat and stand (or jump!) up, reaching arms up. Keep this moving quickly. Do 15 Burpees.
REPEAT 4, 5, and 6 twice more in a circuit.
7. Forward Lunge-Bicep Curls—Holding 5 lb. dumbbells in hand, step forward with the right foot and bend both knees until the left knee almost touches the floor. Step back to center, and curl the dumbbells up to the shoulders. Repeat on the left side. That is one rep. Do 10-15 times.
8. Kickback in Warrior 3—Stand on the right leg with the left leg extended behind you to hip height. Keep the hips square, knee and toes pointing toward the ground. Bring your upper arms alongside your torso, and using 3-5 lb. dumbbells, extend your arms straight back. Keep the upper arms high and still while you straighten and bend the arms. Do 10 reps on each leg.
9. Jump rope—Either use a real jump rope, or mock jumping rope for 45 seconds.
REPEAT 7, 8, and 9 twice more in a circuit.
10. Forearm Plank-– Come on to forearms with legs extended straight. Elbows are beneath the shoulders, belly is drawn in toward the spine, and the eyes are looking toward the hands. Hold for 30-45 seconds.
11. Side Plank—Turn onto one forearm, with the elbow beneath the shoulder. Balance on the outside of the bottom foot with the top foot stacked. Hold 30 seconds. Repeat on the other side.
REPEAT 10 and 11 twice more.
Finish with a cool down that includes stretching the hamstrings, quadriceps, and shoulders.
Original article and pictures take blog.fabletics.com site
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