Emergency workout plan
Below I'm going to list a series of exercises that should be done back to back with 30-45 second rest between exercises. Perform 15 reps/1 set for each exercise. Alternate upper and lower body exercises in order to provide adequate rest to prior muscles groups exercised. Most of all, know your body! If you're still breathing hard after the rest period, take another minute.
Push-ups: It's a simple exercise. Make sure the body is straight, throughout the push-up. If the push-up is too hard, drop to your knees, but maintain form.
Front/Side Lunges: Standing with feet together, take one leg forward and perform a straight lunge. After that, go back to original position. Then, with the same leg, bring it out to the side and lunge down. After that, go back to original position and start again with the same leg (front then side lunge). This can be tough on cardio. So start with 10 reps on each leg and work your way up to 15. Use no weight at first to get the form, then add a dumbbell.
Planks: Lay on your stomach, place forearms on the ground, and lift your body up so only your forearms and toes are on the ground. Make sure the hips and back are leveled with your upper body. Start with 30 seconds and work your way up to a minute. If it's too hard, regress to your knees.
Couch Triceps Dips: Start by sitting on the edge of your couch, with hands place on your side on the edge. Take you butt off the couch, so the hands are the only parts of the body on the couch. Keep the legs straight out, elbows along your side, and lower your body slowly until you feel a stretch along the chest and shoulder area. then lift up back to original position and lower again.
Step -ups: Using a pair of dumbbells and the first two steps of your staircase, place one foot on the second step and lift your body up until you reach the step. Then step down back to original position. Make sure the original foot stays on the second step for the entire 15 reps. Then switch.
Push-up planks: Starting on plank position, take one arm and push yourself up to the point where your body ends up on push-up position. From here you can do a push-up, but that's an option. Once your in push-up position, lower your body back to plank position (forearms on the ground). Thorough the exercise, make sure the hips stay leveled with your hips.
Ab Twists: Have a seat on the ground and with a dumbbell, lean back slightly and rotate from one side to the other. Rotating both sides is equal to one rep. Perform 15-20 reps.
Walking lunges: Very simple. Lunge downwards in a walking manner, alternating legs. Use a pair of dumbbells. Walk to a point where each leg performs 8 reps each, then turn around for another 8 reps each. If you're breathing hard at the mid point, take a minute to catch your breath.
Biceps curls: Simple exercise, using a pair of dumbbells Just make sure the elbows stay alongside your body, the whole time. When curling down, allow the arm to come all the way down before lifting up again.
Squat Thrusts: Standing in a straight position, place hands on the ground and extend legs out, so your body ends in a push-up position. You can do a push-up here, but that's an option. Then bring legs back towards your arms then stand up. This is a tough cardio exercise. Start with 10 and work up to 15 reps.
This is basically a great quick workout that will pump up your upper/lower body, while getting a cardio workout. This will help jump start your metabolism and burn more calories. Stretch before and after the workout. I normally do these exercises, when times are tight or after a run. It takes me less than 15 minutes and it really keeps my strength up. I know it can do the same for you. Again, this is not a replacement to your normal workout routine. It's an emergency workout, that way you do not lose any muscle or strength, and keep the weight down. Any questions, email me at shadi@getfitwithshadi.com or you can find me on facebook. Enjoy!
Push-ups: It's a simple exercise. Make sure the body is straight, throughout the push-up. If the push-up is too hard, drop to your knees, but maintain form.
Front/Side Lunges: Standing with feet together, take one leg forward and perform a straight lunge. After that, go back to original position. Then, with the same leg, bring it out to the side and lunge down. After that, go back to original position and start again with the same leg (front then side lunge). This can be tough on cardio. So start with 10 reps on each leg and work your way up to 15. Use no weight at first to get the form, then add a dumbbell.
Planks: Lay on your stomach, place forearms on the ground, and lift your body up so only your forearms and toes are on the ground. Make sure the hips and back are leveled with your upper body. Start with 30 seconds and work your way up to a minute. If it's too hard, regress to your knees.
Couch Triceps Dips: Start by sitting on the edge of your couch, with hands place on your side on the edge. Take you butt off the couch, so the hands are the only parts of the body on the couch. Keep the legs straight out, elbows along your side, and lower your body slowly until you feel a stretch along the chest and shoulder area. then lift up back to original position and lower again.
Step -ups: Using a pair of dumbbells and the first two steps of your staircase, place one foot on the second step and lift your body up until you reach the step. Then step down back to original position. Make sure the original foot stays on the second step for the entire 15 reps. Then switch.
Push-up planks: Starting on plank position, take one arm and push yourself up to the point where your body ends up on push-up position. From here you can do a push-up, but that's an option. Once your in push-up position, lower your body back to plank position (forearms on the ground). Thorough the exercise, make sure the hips stay leveled with your hips.
Ab Twists: Have a seat on the ground and with a dumbbell, lean back slightly and rotate from one side to the other. Rotating both sides is equal to one rep. Perform 15-20 reps.
Walking lunges: Very simple. Lunge downwards in a walking manner, alternating legs. Use a pair of dumbbells. Walk to a point where each leg performs 8 reps each, then turn around for another 8 reps each. If you're breathing hard at the mid point, take a minute to catch your breath.
Biceps curls: Simple exercise, using a pair of dumbbells Just make sure the elbows stay alongside your body, the whole time. When curling down, allow the arm to come all the way down before lifting up again.
Squat Thrusts: Standing in a straight position, place hands on the ground and extend legs out, so your body ends in a push-up position. You can do a push-up here, but that's an option. Then bring legs back towards your arms then stand up. This is a tough cardio exercise. Start with 10 and work up to 15 reps.
This is basically a great quick workout that will pump up your upper/lower body, while getting a cardio workout. This will help jump start your metabolism and burn more calories. Stretch before and after the workout. I normally do these exercises, when times are tight or after a run. It takes me less than 15 minutes and it really keeps my strength up. I know it can do the same for you. Again, this is not a replacement to your normal workout routine. It's an emergency workout, that way you do not lose any muscle or strength, and keep the weight down. Any questions, email me at shadi@getfitwithshadi.com or you can find me on facebook. Enjoy!
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