A common complaint for many aspiring exercisers is that they can't find the time to work out. Even if time is an issue for you, chances are you can find the time to do a few simple exercises every other day.
Use the following simple but effective exercises to create a solid daily routine that you can complete on your lunch break or during the morning or evening hours.
Squats: are a great way to tone your butt and legs. Even better, the simplicity of a squat makes it an exercise that you can as easily complete in your living room as you can in the privacy of your office. While doing sets in repetition is the best way to tone up fast, you can still benefit from squeezing in sets throughout the day.
Bench presses: are the best way to tone chest muscles, but if you are short on time and equipment, then an old-fashioned push-up is still effective. Good form and controlled, steady completion of every push-up is crucial to working the right muscles. Early on in your efforts, you may need to keep your knees on the floor to complete all the necessary reps, but once your back starts to strengthen, you should resume the classic push-up position.
Back muscles: are the most commonly injured muscle group, and yet the back is often overlooked in workouts. Many people wrongly channel the back for exercises that should focus on the arms and legs, but some simple exercises like the hip bridge and lunges are great for the muscles running the full length of the back through the legs.
To perform a hip bridge, lay on the floor with your back straight, arms straight at your sides and your knees bent. Tighten your stomach as you lift your hips to create a 90-degree angle with your knees. Hold for one count, slowly ease your hips back to the floor.
Abdominal Muscles: You can tone and strengthen your critical core muscles with crunches or good, old-fashioned sit-ups. When performed correctly, the results of both exercises are pretty comparable. Just remember that fitness trainers recommend NOT anchoring your feet during your sit-ups.
Dumbbell free weights: are the easiest way to target all areas of your arms. Depending on your current fitness level, pack a pair of two or five pound free weights in your purse or backpack, keep them in the console table by your TV or tuck them in an office drawer at work. Whenever you have some spare time, squeeze in a set of curls, and then alternate with reverse curls to target the underside of your arms too. If you are especially crunched on time, do your curls and squats or lunges at the same time.
If you can fit in a few reps of all of the above exercises every other day, then you can effectively work all the key areas of your body, even on a tight schedule.
Marc Ouellette is a Certified In-Home Personal Trainer, Certified Specialist in Fitness Nutrition and Owner of Personal Training Alliance.
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