Often, a simple work out can make you feel good in a short amount of time. You can squeeze these exercises in during a lunch break, or while a commercial is on the TV. The nice thing is that these exercises aren’t too demanding, so there is minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to maintain a healthy and good-looking physique within approximately a half hour.
Cardiovascular and Lower Body
Your cardiovascular work out should simply consist of a half-hour daily walk. Just lace up your quality walking shoes and go for a trip around the block. Go out regardless of the temperature or rain; just make sure to dress appropriately. An effective alternative to going outside is walking up and down a building staircase. This option is excellent for your heart, as well as your leg muscles. Try to increase your pace on a weekly basis to maintain a constant progression. Set goals and gradually increase your distances. If at all possible, alter your routines for more effective workouts: walk around the block some days and use the staircase on other days.
Upper Body
After your cardiovascular exercises, begin your upper body work out with a couple basic exercises. For best results, do these three times a week.
Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions. Do this in a slow controlled manner. When you can do more than 10 to 15 add a few reps at a time. If you want, watch this dork for more ideas.
Close-Grip Pushups
Close-grip pushups mostly work the triceps muscles and the inner chest muscles. Same as before, 3 sets of 10 to 15 repetitions, and gradually increase the reps as you becomes stronger. Use the same setup as the basic pushup, but bring your hands together and form a triangle with your thumb and index finger. Halfway through the video above is another variation on the Close-grip pushup.
Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Do the same sets and reps as mentioned with the other variations and gradually increase the reps as the movement becomes easier. Your hands should be positioned beyond shoulder width apart and your fingers pointing forward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are a more demanding variation, so you will tire more quickly than with our other grips.
Legs
These can be done with or without weights. We suggest getting some 10 or 15 lb dumbbells for maximum results. These exercises will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Hold your dumbbells in each hand if available and maintaining a straight back, slowly bend your knees until your thighs are parallel to the floor. Then, slowly return to your original position. This is a basic squat. Do this exercise for 8 - 12 reps or until you tire your legs to failure and then repeat.
Chest
If you have dumbbells then in addition to pushups you can do some simple chest presses to further work out the pectorals. Lie on a bench or bed (stomach up) and hold a weight in each hand above your chest. With your palms facing each other keep your arms fully extended. Next, lower the dumbbells until they are in line with your shoulders. Exhale as you return the weights to starting position with a controlled motion. Go for sets of 8 to 12 repetitions.
Tips
Always use a slow controlled motion while doing these exercises. Consult a doctor before taking up any workout routine.
Often, a simple work out can make you feel good in a short amount of time. You can squeeze these exercises in during a lunch break, or while a commercial is on the TV. The nice thing is that these exercises aren’t too demanding, so there is minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to maintain a healthy and good-looking physique within approximately a half hour.
