One thing
we have to lose from our workout mindsets is the idea of this "60-minute
workout". Forget about spending that much time in the gym. Instead, choose
better exercises that are more efficient. This will allow you to get your
workout done faster, eliminating the "no time" workout excuse.
To do so,
you need to eliminate irrelevant exercises. I know you want to do an exercise
for shoulders, and one for arms, and one for abs, and one for this and that.
But before you do, ask yourself, will these really get me to my goal, or have I
just been convinced by bodybuilding magazines that I need 40 sets per workout
to get results?
Now,
taking those lessons, we can then create some pretty incredible bodyweight
workouts as well. And these bodyweight workouts can get finished fast!
In fact,
here is a 7-minute bodyweight circuit that can help you lose weight, burn
calories, and blast your metabolism. You don't need machines or weights. You
can do this anywhere!
Bodyweight
squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
Do this
with no rest between exercises. Rest 1 minute at the end of the 7-minute
circuit and repeat up to 3 times.
If you are
a beginner, do fewer reps and take longer rests.
It's a
tough, tough bodyweight circuit, especially the combination of two exercises
late in the circuit. This combo literally exhausted me to my
knees...twice...before I was able to finish the circuit.You can do the circuit
up to 3 times.
Another
weapon in your fat loss arsenal. Now you'll know how to train efficiently and
eat effectively for fat loss.
Don't wait
any longer to get started! Get all of these bodyweight exercises, and more, in
the Turbulence Training workouts that you can do in the comfort of your own
home. No more annoying drives to the gym, waiting in line for machines in an
uncomfortable environment, or being intimidated by the super-buff gym bunnies.
Lose fat, get fit, and workout your way - at home with only a bench, a ball,
and dumbbells.
Sincerely,
Craig
Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
Certified Turbulence Trainer
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
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