Monday, January 14, 2013

How long are my own workouts and why?



People automatically assume I workout a lot, but the truth is, I don't. 

I choose to only spend 3 times a week doing short, but intense 30-40 minute workouts. Resting days are so important for the body to recover, come back strong, and prevent injuries for the long term.

Most people think only long and frequent workouts can be effective; but I'm glad to say more and more people are now realizing that is not the case. 

If you have a decent aerobic base (meaning, you can jog for 20 minutes straight while still able to have a conversation), AND, if you can properly execute some basic weight lifting exercises, you can now learn to do less and achieve more — keep your workouts ever-changing, short and intense to burn maximum amount of calories in a small amount of time, while getting super strong and fit.

The video above is just a quick glimpse on how I get down and dirty in the gym. :) It's only a one minute video, but if you want to try and go head-to-head with me, all the details are below, including tips on modification so even beginners can try! :)

But first, always spend 5-10 minutes warming up and mimicking the moves before you even think about executing your first set of anything. And when done, always stretch. Your body can only perform at its best given the proper warm up and stretches.

Please modify the moves to suit your fitness level. Here are the details on this workout:

- 20 bench jump into wide squat
- 12 push ups with toe taps
- 20 renegade rows
- 10 one-arm reverse flyes (each arm)
- 12 wide squat curl and row
(Repeat the entire set of exercises for a total of 3-4 rounds.)

Quick tips for beginners:
- Use less weights and move slowly, you can always build up from there.
- Instead of jumping on a high bench, use a much lower bench or stepper.
- Or instead of jumping, just step up onto the stepper the same way you would walk up the stairs.
- When in the prone position on the ground, you can go on your knees to do the exercises (but be sure to have something soft for your knees to rest on).

Be sure to stretch after. Watch my video on How To Stretch All Your Major Muscles Without Pain. 

— If you're going to do something, always do your best. Your best will make you better and leave you with no regrets.

**Wait!! Want more? :) Check out more short fat-burning workouts here.
 

3 comments:

  1. Looking at these made my eyes stacked on the screen and figuring it out how am I gonna do the same speed and height with that crazy jump squats. Very challenging indeed.

    Oh Penny dear, you'll see! I'm 50 years old! You will see! Im gonna beat you! (I hope! Gesh!) LOL!!!;+)

    Thank you so much for sharing.

    Keep inspiring.

    Much love...
    Josephine

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  2. Great workout to aspire towards but for now I'll do the jump squats on a step bench and stay on my knees for the pushups, flys and rows! Thanks for sharing your tips. Glad I came across one of your videos via YouTube that led me to your website!

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  3. So glad to hear this! :)) And so glad you're modifying. Keep up the good work! :))

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