While training either you are seasoned workout
veterans or a novice there might be a time and place for a low density training
sessions. Just do a start up session after a hiatus to decrease the stress of
your body, or to boost your higher intensity sessions. The best part about this
program is that it will take about 15 minutes to complete it which will
brighten your day so no excuses.
This program has 4 components that is core
exercises, lower –body exercises, upper- body exercises a conditioning
exercises and last but not the least the conditioning exercises which has two
exercises. Try to complete each exercises one to the next. It will take 30
seconds which can be done in three schedules. For beginners just make a point
to do it in 20 seconds of work out and 10 seconds of rest and then move to the
next one. Intermediate persons may do 25 seconds of work out and 5 seconds of
rest and for advanced may do for 30 seconds of workout and then move to next
exercises. For lower body exercises you may complete one side in seconds
than move to the next side. That is you may do one side for 30 seconds and next
side for another 30 seconds. As this program is only
for 15 minutes you have to complete 3 rounds of 10 exercises in 15 minutes if
you want you may do it for more time but don’t forget to maintain a longer
schedule accordingly.
Plank
Let us start with the basic but effective core exercise
in standard push p position. You can also perform the plank with forearms. Just
elevate the feet to a bench or a box at 12 to 18 inches you can feel the
pressure on your lower abs and oblique.
How to do it
Assume a push up position and see to that your
hands are just behind your shoulders and your feet are wider than your hip. Do keep
your back arching by pulling your belly towards your ribcage. Your main focus
might be to prevent your hips from sagging and your lower back from arching.
Side Plank
Maintain your focus on core to keep the hips in
position and low back from arching and your hip fro sagging. Just feel the work
taking place in oblique on your underside.
How to do it
Start lying on your side so your elbow is just
below your shoulder and your forearm is flat on the floor. Press the floor as
you bridge your hips towards the ceiling. See to that your body is straight
line from the ears to the ankles and only your forearm and foot should be on
the ground.
Single Leg Dumbbell Dead lift
Single leg work is great for balancing out the
strength in both the sides of your body so one side is not compensating with
the other. There should be the variation on your core and hamstrings and glutes
of the standing leg.
How to do it
Holding a pair of dumbbells take a hip width
stance and engage your abs to keep your lower back from arching as you lift one
foot, keep in your hips level and the weight from shifting. Then bend your hips
keep in the back flat as you reach back with the lifted leg. Keep the knee of
the standing leg soft and the hips parallel to the ground. Now keep the hip
back from rotating to your ceiling. Drive through your standing leg heel as you
squeeze the glutes and return to the standing position.
Note: Try to complete all the reps on one side
before going to the other leg.
Bear Crawl
Just try to unleash your inner animal with this
exercise. It makes a great warm up cool down or connecting exercise depending
upon your speed. You might feel the work taking place in your core, shoulders
and legs. Keep the crawl slow and control and to increase your heart rate as
you work.
How to do it
Start o your hands and knees with your ands
under your shoulders and knees under your hips. Now elevate your knees of the
ground by pushing through your and toes. Keep the abs engaged and back flat as
you reach forward with one and simultaneously bring the opposite knee forward.
Now repeat the other side to crawl forward as you focus on keeping your back
flat and hips from rotating.
Alternating one arm dumbbell row
Working
only on arm at time forces you to focus on tat arm and building strength and
perfecting your form. You should feel the work taking place in the core chest
and shoulder of the supporting arm and back.
How to do it
Bend forward at a 45 degree angle holding a
dumbbell in each hand using a neutral grip. Keep the lower back from arching
and upper back from rounding. Just put your abs engaged s that your body does
not move as you row the dumbbell focusing on initiating the row with the upper
back muscles pulling the shoulder blade across your back. Keep a wide chest and
don’t allow the elbow to pass above the back which would case the shoulder
blade to tip forward. Slowly lower the dumbbell and alternate sides for the
prescribed time.
Push Up
There are a wide variety of pushes up
variations to choose from. If you can’t complete a standard push up without
your hips sagging elevate your hands to a bench. On the other hand if the push
up is not challenging enough elevate the feet to bench and you should feel the
work taking place in the abs chest and the shoulders.
How to do it
First begin with all fours then press up with
your hands beneath your shoulders feet and hands supporting your weigh and your
abs engaged. Now keep the upper back from rounding. Lower your chest toward the
floor so that your elbows are at a degree of 45 angles to bottom position for a
second making so your elbows do not extend your body. Keep a wide chest so that
it prevents the shoulder blades from tipping forward and explosively push
yourself away fro the ground and return back to the top position.
BareBell Hip Thrust
In this exercise you should feel the work
taking place in your core and glutes. If you feel that this is too advanced for
you ten try a lying glute bridge instead of working with lower impact.
How to do it
With your upper back, shoulders and arms
resting on a bench just roll a barbell on your legs so it is on your waist. Now
bend your knees so your ankles are just below your knees.
Now keep your abs engaged so your lower back
does not arch and then lift your hips to push in to the bar and drive it
through your heels and squeeze your glutes as you bridge your hips towards your
ceiling (see to that your knees, hips and shoulders are aligned so you look
like a table).Now keep your abs engaged so your his don’t rotate especially at
the top position. Then lower your hips back to the floor, keep your abs engaged
the entire time. Drive through the heels to return to the bridge position and
hold it for minimum two seconds.
Mountain Climber
Well last but not the least here your goal in
this exercise is to keep the upper body moving and driving the knees as you
increase your heart rate and the core engagement. You could feel the work
taking place on the core and upper back.
How to do it
From a push up position keep the abs engaged to
prevent our low back from arching and your hips from sagging and rotating.
Focus on your upper back as you push in to the floor through your hands. You
should be flat from shoulders to your ankles. Drive one knee towards your chest
stopping when the knee is right below your hip. Then quickly drive the knee
back as you simultaneously bring the other knee forward. Continue to switch the
knees quickly as you should feel as if you are running in the push up position.
Comments
Post a Comment