Fitness Workout Routines
Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.
HOW IT WORKS
Although you’ll train for only a fraction of the time that most guys sweat it out in gyms, you won’t sacrifice big gains in this workout. The brisk pace will double as cardio, and the sequencing has another advantage as well—moving from smaller to larger muscle groups enhances the way your muscles are recruited, resulting in greater strength and muscle gains.
The workout is broken into six circuits. It may look long, but the whole routine will take only 20 minutes. Perform the circuits in order, repeating where noted. Your rest between exercises should be only as long as it takes to transition between moves. Repeat this workout up to four times a week on nonconsecutive days.
1. TREADMILL RUN/WALK
Walk one minute and then sprint one minute.
2. DUMBBELL FLYE
Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows as you spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.
Reps: No more than 15
Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor.
Reps: 30 sec.
Get into pushup position and then lower your forearms to the floor. Brace your abs and hold the position.