Trainerkristinw's Blog

Double Whammy!

Posted on: December 8, 2010

From my boot campers, I get a lot of questions about what to do when you only have 20-30 minutes to work out. To be honest, you can get all of your muscles worked in that amount of time it’s just about pairing muscle groups together. My aunt was asking how to fit it all in before work. I simply told her as long as you can do you weight/strength training in a circuit style, paired with some cardio after, you’ll be good to go! Here are some videos showing what exactly you can do:

Dead lift with back row:

–          Level one: both feet on the ground, soft knees (don’t lock), chest and chin up towards the ceiling leaving a nice flat back. Bend over as far as you can so you feel that hamstring stretch, come back up a little and row the weights with your elbows by your side squeezing your shoulder blades. (10-12 reps, 3 sets)

–          Level two: the same idea but with only one foot on the ground and coming into a T position with the shoulders and leg. You can alternate legs or switch every set. (10-12 reps, 3 sets)

Squat to clean:

-This does wonders for the rear and shoulder. Love Jessica Biel’s arms? Here you go. Squat down with the weight in between the legs. Again, chin and chest are always up with your abs in tight. After you squat (squeezing the cheeks together) press the weight up towards your shoulder and lift over head. Inhale as you squat, exhale as you push. (8 reps with one arm, then switch. 3 sets)

Plank to push up:

–          This is a doozy but works the abs as well as the chest. In a plank position (can be done on the toes like shown or on your knees for level 1) push one arm up and the other follows. Make sure to switch arms for example: pushing up right then left then down with left down with right. You can repeat the same for the other arm. (perform this for up to 1 minute)

A special thanks to my boot camper (and best friend), Valerie who has lost 60 pounds and is an inspiration to me every day! Keep it up!


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