Super 20-Minute Home Workout!
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Raphael Calzadilla, BA, ACE, RTS1eDiets Chief Fitness ProIf you've suddenly been hit with a busy schedule or just need something quick, I have the workout for you.
The workout is simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. No anatomy lessons today, simply something you can do in your living room or office. The only weight you'll need is your own body.
This series of movements will take about 20 minutes or less. Yep, you're reading correctly -- just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you'll feel rejuvenated without all the added stress of having to go to the gym.
I've designed this routine so that one exercise stimulates multiple muscle groups. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps -- it will come. If you're a beginner, take your time and go at your own pace.
1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.
2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.
The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.
3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don't worry if you can't perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don't pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.
5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).
Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.
Bonus! Get more great ab exercises here.
There you have it! Five exercises performed for two cycles in just 20 minutes. You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses -- all in 20 minutes or less.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
Labels: exercise, weight-loss, workout
Comment: Tuesday, January 29, 2008 2:37:00 AM - 
said...
very educational and supportive. I enjoyed watching it. Thank you.
Comment: Tuesday, February 19, 2008 7:23:00 AM - said...
I have a hard time with lunges
I have arthritis on the top of
my foot and have a hard time to bend it, is there an other exercise
that I can do beside the lunge.
Comment: Tuesday, February 19, 2008 4:21:00 PM - said...
That is all well and good but I have had two knee repolacements and cannot kneel nor do I think that lunges and some of the exercises are good for me. The abdominals are fine but look out for the one that you put your arms over your chest.. you can have a neck strain!You need to put your arms behind your head if you are going to do this one...consider the rest of us who are not 25-45!~~
Comment: Wednesday, February 20, 2008 11:42:00 AM - said...
what happened to your print article button?
Comment: Wednesday, February 20, 2008 4:30:00 PM - said...
To the person who advises doing ab work by putting your hands behind your head. This usually tempts people to cheat by trying to pull up on their head or neck when the exercise starts to get tough. This is a great way to accomplish the neck strain you sound like you're trying to avoid! When you're doing ab exercises with your hands in front of you, you are probably not feeling neck strain. In my experience, you are probably feeling the muscles on either side of the front of your neck being worked, called sternocleidomastoid muscles. When you start to feel a good burn or discomfort stop what you're doing and treat what you have done so far as a set. Be sure to challenge yourself! Not doing so will continue to hinder your workout. Rest a bit and start a new set. Over time, these muscles will begin to get stronger and will not inhibit your ab work anymore. If you stay consistent with your ab work, it wont take long for these muscles to adapt.
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