Civil engineer with postgraduate studies in MBA and Marketing
If you are a fit person and you always try to squeeze some exercise time in your hectic program, this workout is for you.
Start with a two minute warm up. You can do some jogging in place, jumping jacks, flexibility exercises, rope jumping etc.
When you are warm, you can start the workout. You will need only two dumbbells, heavy enough for 6-8 repetitions with an impeccable style.
Divide your time in 15 parts of 20'' each.
1) Grab the dumbbells and do some standing shoulder presses - always with a perfect style - for 20''.
2) Immediately after do some spiderman lunges for 20''. This is an excellent exercise for total core training: abs and back simultaneously.
General tip: Always try to include in your workouts a lot of functional, multi-joint bodyweight exercises. These will not only help you to improve dramatically your body synthesis, but - what's more - will help you to increase your range of motion and core stability.
3) This is the legs time. Do some bodyweight squats for 20''. You can vary the distance of your feet at your will.
Until now you have completed your first, really tough minute.
You will go on by alternating exercises for upper body training, core training and lower body training.
More upper body exercises (with dumbbells):
* chest presses
* chest flies
* deadlifts
* bent over two arm rows.
More bodyweight core training exercises:
* mountain climber exercise (various versions)
* In a push up position: touch left foot with right palm and the opposite. Continue.
More bodyweight lower body exercises:
* variations of squats
* variations of lunges.
During this workout your heart rate will possible reach - or even exceed - 160 beats/min.
This is a short but really tough workout with a keenly aerobic character.
I guarantee that if you do it before work in the morning, your day will be very fruitful.
Chris Strogilis
Civ. Eng. - MBA - DipM
http://totalfitness-christos.blogspot.com
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