Crunch Your Workout in Half
Lack of time is consistently one of the major barriers to committing to or maintaining a fitness program. For this reason, it’s important to have an efficient workout which incorporates super sets. Super sets are 2 exercises performed back to back without rest. Super sets will also get your heart rate up burning more calories.
The following total body workout focuses on training opposing muscle groups with pushing and pulling movements. Perform the exercises back to back using enough weight to where 12-15 reps are challenging.
• STABILITY BALL DUMBBELL CHEST FLYS
With dumbbells in hand, begin by sitting on the stability ball. Walk the feet forward, lowering the spine onto the ball. Head, shoulders and upper back should be on the ball. Keep the glutes engaged and the abdominals braced throughout the exercise. Bring the dumbbells over the chest with the hands facing each other. Open the arms and lower the dumbbells in a wide arc while keeping the elbows soft. Return to the starting position and repeat.
• MEDICINE BALL PUSH-UPS
Place one hand on top of the medicine ball and assume a plank position, with shoulders stacked over the wrists and the chest over the ball. Bend the elbows and lower the chest toward the ball and then push back up to the starting position. Perform eight reps then switch sides. Avoid hiking up the hips or sagging the back and hips during the exercise.
• RENEGADE ROWS
With one dumbbell in each hand, begin in a full plank position. Alternate pulling one dumbbell at a time toward the chest, being careful not to let the hips or lower back sag. Also, be sure to avoid rotating the torso and instead keep the body parallel to the floor.
• DUMBBELL PUSH PRESS
Stand with the feet hip-width apart while holding a dumbbell in each hand just above the shoulders; turn the palms to face forward. Slightly bend the knees, press the feet into the floor and push the dumbbells overhead while simultaneously straightening the knees and back. Return to the starting position and repeat.
• SIDE PLANK WITH CLAM SHELL (GLUTEUS MINIMUS AND MEDIUS)
Lie on your side with your elbow under your shoulder and your hips stacked. Keep the bottom knee on the floor and push up into a modified side plank. At the same time, externally rotate your top hip. Slowly drop the top knee down to the bottom knee to close the clamshell as you tap your bottom hip to the floor. Repeat 12-15 reps, then flip over to the other side and repeat.
• PRONE FROGGER (GLUTEUS MAXIMUS)
Lie prone and bend your knees to 90 degrees. Externally rotate your hips, so that your knees separate (about 12 inches apart) and your heels touch. Keep your head down and engage your glutes as you push your feet up toward the sky. Your quadriceps should lift off the floor. Pause at the top before slowly lowering back down to the starting position. Perform 12-15 repetitions.
• GLUTE BRIDGE WITH BAND (GLUTEUS MAXIMUS)
Place a mini band around your calves. Lie on your back and lift your hips into a bridge position. While keeping tension on the band, tap your hips down to the floor and then lift back up. Keep a straight spine and move primarily from the hips. Perform 15-20 repetitions.
• ELEVATED PLANK WITH LEG LIFT (GLUTEUS MAXIMUS)
Place the band around the calves. Rest your hands on a bench/step, directly under your shoulders. While maintaining a plank position, squeeze your glutes as you alternately lift each leg. Complete 12-15 repetitions with each leg.
For more information on how to design an exercise program due to lack of time, contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.