home workout plan by arthurwyndham

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									May At-Home Work-Out

Here's a 30 minute fat burning workout routine that is designed to burn calories while sculpting your muscles! This challenging at-home workout includes a cardio circuit and muscle-building strength moves to tone thighs, buttocks, abs and arms. To perform this workout, you do not need any special equipment or weights. You can use household objects (such as canned goods or full liquid laundry bottles) in place of dumbbells. Varying the weight of the dumbbells or household objects will vary the intensity of the workout. Start by walking, running or jogging in place for 7-10 minutes to warm up. Then perform all exercises below without resting between sets. You may take a short (up to one minute) rest between circuits. Complete the entire circuit three times within 30 minutes. 1. Lunge and Reverse Lunge – Start by standing with your feet shoulder-width apart and hands on your hips. Take a large step forward with your right foot, descending until your left leg is almost parallel to the floor. Return to the starting position and repeat by starting with your left foot. For the reverse lunges, repeat the instructions but this time, take a large step backwards instead of forward. After you have completed all four lunges, you have finished one repetition. Complete 10 repetitions. Hold dumbbells rather than placing your hands on your hips for added resistance.

2. Squat – Stand with your feet shoulder-width apart. Bend your elbows and hold your hands at chest level. Bend your knees and lower your body as if your were sitting back in a chair. Return to the starting position to complete one repetition. Complete 25 repetitions. Hold dumbbells rather than placing your hands at chest level for added resistance.

3. Biceps Curl - Stand with your feet shoulder-width apart. With an underhand grip, hold two dumbbells straight down at arm’s length. Curl the weights toward your shoulders. Return to the starting position. Don’t lean back to help yourself lift more weight and keep your upper arms against your sides throughout the exercise. Complete 10 repetitions.

4. Hammer Curl - Stand with your feet shoulder-width apart. With a neutral grip, hold two dumbbells straight down at arm’s length. Curl the weights toward your shoulders. Return to the starting position. Don’t lean back to help yourself lift more weight and keep your upper arms against your sides throughout the exercise. Complete 10 repetitions.

5. Triceps Pushback – Stand with one foot in front of the other. Holding two dumbbells at each side of your abdomen, elbows bent at a 90 degree angle. Extend the weight down until your arms are straight, keeping your upper arms close to your body. Return to the starting position. Complete 10 repetitions.

6. Fly - Stand with your feet shoulder-width apart. Hold a pair of dumbbells, arms straight down, with both dumbbells together in front of your abdomen. Raise your arms in a wide, arcing motion out to the sides, then lower the weights back to the starting position. Complete 10 repetitions.

7. Shoulder Raise - Stand with your feet shoulder-width apart. Hold a pair of dumbbells, arms straight down, with the dumbbells at your sides. Keep your right arm straight and raise your arm until the dumbbell is above shoulder-level. Return to the starting position and repeat with your left arm to finish the repetition. Complete 10 repetitions.

8. Crunch – Lie with your arms behind your head. Hold your legs off the floor with your knees bent at a 90-degree angle. Lift your head and shoulders slightly off the floor while crunching your rib cage toward your abdomen. Complete 25 repetitions.

Repeat the circuit of exercises 1 –8 three times within 30 minutes, resting only between circuits.


								
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