News — glutes

RSS

Fit Minute Exercise Drills



No time to work out? No problem, you only need a minute. If you need more ideas for squeezing fitness into your busy day the Fit Minute is for you.

No more excuses – anyone can find a minute and the best part is there's no gym or fancy equipment needed. All you need is the desire to get fit and a pair of dumbbells. You can improvise using water bottles or books if you’re traveling and don’t have dumbbells. These moves are great if you spend a lot of time sitting in front of a computer at work or home because it contains corrective exercises that help strengthen the muscles that reverse poor posture.

Our hectic lives wreak havoc on your posture, which by the way can make you look fitter even when you’re not. This is a secret that celebrities know and pay a lot more attention to when working out because they need to look their best.

This Fit Minute exercise routine will take you through five exercises that work major muscle groups. They have been carefully planned so you get the maximum benefits in the least amount of time.

I challenge you to do this for two weeks. You'll feel and see the results - guaranteed. By trading bulk of exercises for intensity of exercise we're going to get you fit - in a minute. Are you ready? Let's go.....

The Workout (Includes all the moves below):

  • Workout Length (Including all the moves listed below): 1 minute (you can always take longer if needed)
  • Equipement Needed: Your own body weight and/or a pair of dumbbells, water bottles, or even books
  • Type of Workout: Full body workout, strength training
  • Muscles Worked: Chest, back, shoulders, abs/core, oblique's, triceps with posture benefits
  • Fitness Level: Anyone who wants to get fit, beginners (everyone should work at their own level)

The Moves (please watch the video above for each move's specifics and to see an example of them being done):

  • Chair Dips: Tightens triceps like no other!
  • Push-Ups: Chair, floor or wall push ups; works your entire upper body
  • Plank Crunch: Core strengthener; makes abs flat
  • Dumbbell Row: Posture corrector
  • Dumbbell Rear Fly: Posture corrector

Did these just whet your appetite for even more Fit Minute ideas? Check out my Metabolic Workout Downloads HERE. You'll absolutely love the Fat Blaster Workout! Make sure you check out all the Metabolic Workouts in my book, "The Metabolism Solution". You'll find step-by-step instructions for each.

Want to create your own Fit Minute? Simply pick your favorite moves and combine them. I suggest choosing moves that work the muscles on your body that need the most work and are "jiggling". Hint; triceps - chair dips tighten them in no time.

Now that you know how easy it is - Can You Spare A Minute?

Join the Leaner Lifestyle Newsletter

The Martha Stewart Show: Toning Exercises with Lisa Lynn

The Martha Stewart Show, July 2008  

(click the image to watch the segment)

These three simple exercises will help give you gorgeous glutes and terrific triceps.

Step-Ups
1. Step up onto a step, being very sure to place your whole foot onto the step platform.

2. Use your heel to push/drive your self up.

3. Lower yourself back down to the starting position very slowly so you don't hurt yourself.

4. Repeat two or three sets of 15 to 20 reps.

Dips
1. Place your hands on the edge of a step stretched out in front of you with your knuckles facing away from you.

2. Prop yourself up using the back of your arms.

3. Pause and squeeze the backs of your arms and then carefully lower yourself to the floor. Use your legs if you need help getting up and only lower yourself as low as you can safely go down without hurting yourself.

4. Repeat as many dips as you can, building up to two or three sets of 15 to 20 reps.

Push-Ups
1. Place your feet on a step and lower yourself into a classic push-up position, keeping your body in one straight line and being careful not to let your buttocks aim up.

2. Lower your nose to the floor and use your whole body to push yourself back up, making sure to keep your abs and glutes flexed.

3. Repeat as many push-ups as you can, with a goal of being able to do two or three push-ups.