The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.
Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go!
Now, commence the workout with a left leg reverse lunge, right leg reverse lunge, and deep squat. Perform this exercise for one minute. After the leg-work, it is time for Push-up, left plank rotation, and right plank rotation, performing this exercise continuously for one minute as well. Good job with the push-rotation, commence the inch-worm to superman, and then inch worm back to the original spot on the floor—for one minute. A minute of the last exercise deserves to be followed by sit-up reach and rotates for one minute. These four dynamic exercises will increase your heart rate, metabolism, caloric burn, and outlook on life. Be sure to start at the beginning and perform this two more times. Your 20 minute workout is now complete.
Feel the burn? That is lactic acid and your blood being pumped to your extremities to heal your soreness by bringing oxygen and nutrients to the deserving muscles. This is now the imperative time to support that healing process through recovery. At the very least drink water throughout the day and eat a healthy meal as soon as you can, and then continue this process as the day goes on. Water plays a key role in the transportation, digestion, and absorption of nutrients. Just consider your body a big, complex chemistry experiment, and without water the chemistry experiment cannot happen. This alone should help with the soreness.
If you are looking to reduce the soreness even more, there are a myriad of other activities and remedies for just that. To name a few: static stretching, foam roller, alternating hot to cold showers, epsom salt baths, tennis ball, ice, etc.
Note, the workout is just two paragraphs, whereas the recovery and intro is four. This is a great example of the importance of the 5 aspects of fitness. Even in these five aspects number four is action, or the workout. It is number four for a reason. While the workout is important, if are not eating correctly, drinking enough water, and utilizing recovery techniques you may as well write a paper without research. If you don’t have a reason, mental clarity, or guidance, you might as well turn that paper into your mailbox and expect the postman to grade it to pass your class. Please see the associated videos, pics, and presentation for a full explanation of this 20 minute workout. If you are looking for help, or you want more info on the 5 aspects of fitness visit us on our personal training website.
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