THINK A 20 MINUTE WORKOUT WON’T DO ANYTHING? WELL, IT’S SURE BETTER THAN A 0 MINUTE.
10 Things to tell yourself when you don’t want to workout.
……That will Motivate you to go workout.
1: You will feel amazing and refreshed afterward.
2: It will wake you up. More than a triple shot of espresso. Or gigantic red bull.
3: A short and sweet 20 minute workout is just fine.
4: Your body is craving it, And wants to be put to work.
5: Any workout is Better than just sitting on the couch.
6: You don’t get a great butt just by sitting on yours.
7: It’s the best way to feel Energized, Happier & Inspired.
8: You will sleep soooooo much better tonight.
9: Beer, Pizza and Ice Cream all taste so much better after a good butt kicking.
10: What would the Rock do? He’d go workout.
In This Post, discuss the two topics:
Complete Gym workout Plan for weight loss….
0:00-2:00 minute- March in place (or from the locker room to weight bench).
2:00-4:00 minute- Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
4:00-6:00 minute- Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00 minute- Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side.
8:00-9:00 minute- Jog in place.
9:00-10:00 minute- Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
10:00-11:00 minute- Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps.
11:00-13:00 minute- Jumping jacks
13:00-14:00 minute- Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
14:00-15:00 minute- Basic crunch (abs): Do 25 reps.
15:00-17:00 minute- Biceps curl (arms): Rest for 30 seconds, then do 20 curls.
17:00-19:00 minute- One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side.
19:00-20:00 minute- Full or modified push-up (arms, chest, core): Do 15 reps.
Hit four types of exercises:
- Legs – working both the front and back of your legs.
- Push – chest, shoulders, triceps.
- Pull – back, biceps, forearms.
- Core – abs and lower back.
That means that you can work out almost every muscle in your body with just four exercises – simplicity for the win! Always start with a warm-up (to get your core temperature up and muscles loose):
- 25 jumping jacks,
- 15 body weight squats,
- 10 push ups,
- Ten lunges (each leg),
- 10 hip raises,
- 25 jumping jacks.
Note: Do one exercise right after another – this should take you probably 3-4 minutes.
After that, move into your workout – set your watch/laptop for 15 minutes and then do as many full circuits as possible in that time frame, using PERFECT FORM for each repetition.
Split the workout into three levels – beginners should start at level 1 until they feel comfortable enough to advance to levels 2 and 3. 20 minute workout is very important for healthy life.
Do each exercise, one after another, without stopping if possible. If you need to stop between exercises or even in the middle of the set, go for it. Just remember you’re trying to complete as many circuits as possible within the 15 minutes without compromising your form. Advance to the more challenging exercises at your own pace, and if some exercises are too difficult or it’s too many reps, adjust them to fit your experience level – just make sure you are getting stronger and challenging yourself with each additional hotel stay. For example, if you can only do 5 incline push ups…aim for six when do the workout next time. So, here it is!
20 Body Weight Squats (you don’t need a chair)
15 Incline Push Ups (feet on floor, hands on edge of bed or desk)
10 One-Arm Luggage Rows (each arm, use your suit case as your weight)
10 Reverse Crunches
25 Overhead Squats
20 Push Ups
10 Inverted Rows (using the desk in your hotel room…just don’t break it!)
15 Reverse Crunches
25 Jumping Squats
20 Decline Push ups (feet up on bed or desk chair)
10 Inverted Rows (with feet elevated onto desk chair)
15 Reverse Crunches