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You have 30 minutes before, during or after work, and you want to workout. You tell yourself that you are going to do it, but then you backout since 30 minutes isn't enough. Is it? Here is a great 30 minute workout plan for the business. Follow this workout, and watch your pounds drop off, your energy levels rise, and you will see that 30 minutes is enough to keep the blood pressure down!
Warm-up (2 minutes on treadmill)
Treadmill: 8 minutes at best speed. If you're used to cruising at level 4, make this a level 5. If you're used to 6, go for 7. It's time-limited, so push yourself. (Get heart rate up)
Lat pull-down: 15 reps
Incline press: 15 reps
Lat pull-down: 15 reps
Incline press: 15 reps
Treadmill: 3 minutes; push yourself (Really elevate heart rate)
Dumbbell curls: 15 reps
Dumbbell presses (over the head): 15 reps
Dumbbell curls: 15 reps
Dumbbell presses: 15 reps
Treadmill: 3 minutes; push yourself (Keep heart rate going)
Tricep press-down: 15 reps
Lunges with light dumbbells: 15 reps (each leg)
Tricep press-down: 15 reps
Lunges with light dumbbells: 15 reps (each leg)
Treadmill: 3 minutes, moderate to light intensity (cooling down in last minute)
Abdominal crunches: 2 sets of 20 reps
Light stretching: 3-5 minutes
You can modify the steps where you see fit. Make sure and get your heart rate up. If you follow something like this and do it a minimum 3 - 4 times a week, you will be fit, and feel much better.
Always check with a doctor before beginning any excercise program.
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