I’ve kept these simple, so you can perform these workouts in the comfort of your own home gym with little or no equipment. The following three workouts can be used on a three-day on and one day off circuit. Each one can take you anywhere from 20-45 minutes depending on how many times you perform the exercises. Have a good time!
STRENGTH
Perform 15 reps of each exercise with minimal rest.
Chest press or pushups
Rows
Lunges
Lateral raise for shoulders
Superman (prone and raise arms and legs)
Squat or standups from a chair
Curls
Overhead tricep extensions
Squat and touch
Back flys
CARDIO
For a minimum of 30 minutes raise your heart rate to between 65 and 85 percent of your estimated max heart rate. Use this formula to calculate those numbers:
220 minus your age = your max heart rate
Multiply your max heart rate by .65 and .85 to find your heart rate training zone for maximum effectiveness.
CORE AND FLEXIBILITY
Use your favorite flexibility exercises or yoga/pilates moves to stretch after the following core workout. If you don’t know any I have one word for you: Google.
Perform each of these exercises for 30 seconds.
Mountain climbers
Bridge
Plank
Bird dog with knee to elbow crunch
Bicycle crunches
Reverse crunches
Side plank
Feet up with side to side rotation
Pushups
Up dog into down dog
Tags: Lifestyle, Weight Loss, Workouts
