Emergency Workout
When I'm in a time crunch and I can't make it to the gym or if I'm travelling.... I grab my dumbbells ( the ones I have at at the bottom of this page, they are adjustable and I love them) and pull out this home workout I found in a magazine...
Sometimes I may change up some of the exercises, do it differently, and make it up as I go, but I use the basic structure and I think it's a great workout.
Is this a miracle workout? No. Does this workout need to be over analyzed to see if it is properly working all the muscle groups? No. It is simply a workout you can do at home to stay consistent, because consistency is what makes progress happen.
( I found this in a magazine called "Weight Training for Women, Aug. 2004)
40-minute cardio combo program
Perform this cardio combos in order. Start with a 5 minutre warm-up.
Combo #1
3 minutes run in place high knees
1 minute lateral raise
1 minute alternating lunge
1 minute incline push up
Combo #2
3 minutes jumping jacks
1 minute overhead triceps extension
1 minute step ups
1 minute incline push up
Combo #3
3 minutes jump rope ( if you don't have a jump rope just pretend)
1 minute bent over dumbbell row
1 minute squat
1 minute overhead shoulder press
Combo #4
3 minutes side to side hop
1 minute front raise
1 minute bench dip
1 minute calf raise
6 minutes abdominal crunch
5 minute cool down and stretch
For your warm up and cool down, do whatever type of cardio you can, walk.. run... treadmill, stationary bike, go up and down some stairs.. it doesn't matter, just get moving.
40-minute cardio combo program
Perform this cardio combos in order. Start with a 5 minutre warm-up.
Combo #1
3 minutes run in place high knees
1 minute lateral raise
1 minute alternating lunge
1 minute incline push up
Combo #2
3 minutes jumping jacks
1 minute overhead triceps extension
1 minute step ups
1 minute incline push up
Combo #3
3 minutes jump rope ( if you don't have a jump rope just pretend)
1 minute bent over dumbbell row
1 minute squat
1 minute overhead shoulder press
Combo #4
3 minutes side to side hop
1 minute front raise
1 minute bench dip
1 minute calf raise
6 minutes abdominal crunch
5 minute cool down and stretch
For your warm up and cool down, do whatever type of cardio you can, walk.. run... treadmill, stationary bike, go up and down some stairs.. it doesn't matter, just get moving.
