Are you ready for a real, time efficient workout?
Over the last few months we introduced something we do in everyday life
and applied it to our fitness routine: multi-tasking.
We combined muscles in the upper- and lower-body at the same time, while the core kicked in to help us balance.
With cardio intervals and the six moves from other columns, month, we had enough for a 30-minute workout for the quads, inner and outer thighs, biceps, triceps, abdominals and shoulders. Let’s complete the hour with more challenging multi-tasking moves for the calves, quads, biceps, shoulders, chest, back, abs and glutes.
1) Short and tall
Our first move is one of my favorites and combines six muscle areas. This move can also be done with heavy weights. First, stand with feet shoulder width apart, knees slightly bent, hips forward and aligned under the shoulders (ready position). Then, hold the weights at your sides with palms facing the center of the body. Squat as if you are sitting back into a chair. As you begin to stand back up, lift the weights in a bicep hammer curl up to shoulder height. From here lift up onto the toes (calves engage) as you push the weights overhead, with palms still facing inside and towards each other. Return to ready position to complete one repetition.
2) Balance Beam
The next move will work the upper back, hamstrings and glutes. Bend over at the waist, keeping the back flat. Do a dead row with medium weights by bringing the elbows to the sky, bend knees slightly. Lower the weights back down towards the knees. If you’re comfortable with this, we will add a multi-tasker: As you lift the weights, also lift your right leg straight behind you to be level with your back. Lower, and repeat. This move takes a lot of balance, so your core tightens as you lift.
3) Push up, tone up
We’re going to move to the floor for this exercise. Do a full push-up and at the top, lift the right leg straight back and up about six inches, bring the toes back to the floor. Do a second push-up and at the top lift the left leg six inches — repeat with the other leg. If you can’t do full pushups, perform the move on hands and knees. Make sure the knees are far behind you so that a straight line forms between your knees, hips and shoulders. Do one pushup and then lift your right foot to the ceiling, leg bent at 90 degrees.
Do one minute of jumping jacks or simulated jump rope between each numbered move. Repeat exercises one through three for a total of three sets. For the second half hour, do six moves from my last column. Don’t forget to stretch hip flexors, quads, calves, hamstrings, chest, back, triceps, biceps and shoulders.
Now go out and show off your toned body with the extra hour you saved by