Sometimes when you’re busy, you don’t have time to get creative and figure out what kinds of exercises to do throughout your workout. You just need to get it done because you have other things to do. So I’m going to give you a workout plan that you can do outdoors or in the gym, depending on your mood. The plan will be for someone who is in moderately good shape. The most important thing to remember when doing your workout is to listen to your body. Feeling a burn in your muscles is good; if you feel sharp pain it’s not. You have to slowly build your endurance and muscle strength. With that in mind, carry on…
Workout Plan (about 1 hour duration)
- 1 mile run: this can be outside or on a treadmill. If you use a treadmill, try it on an incline. It is a good workout not only for your quads and calves but for the muscles in your rear end! (about 10 minutes)
- Stretch: it’s important to maintain some flexibility, even if you aren’t a prima ballerina. Stretch your quads, groin muscles, calves, arms, hamstrings and any other part of your body that you feel is tight or sore. (about 10 minutes)
- 25 crunches
- 25 squats
- 25 Russian twists: if you want to make it more difficult, hold a weight in your hands (2 twists = 1 rep)
- 50 lunges (25 on each leg): to increase the intensity of the workout, lunge on an incline. When you step forward, step up on a stair, a half stability ball or the curb of a street or sidewalk. These can be done with a jump in between each lunge (without incline) to intensify the cardio aspect of the workout.
- 25 reverse crunches
- 25 squat jumps
- 25 plank-pike-twists (2 hip touches = 1 rep)
- 25 burpees (with push ups)
- 25 V-sits
- One minute plank
The workout above involves cardio, but it is mostly muscular conditioning. If you want to increase the cardiovascular aspect of the workout, complete the exercises quickly with little to no breaks. And always have a water bottle close by. You need to stay hydrated to finish your workout.