Friday, July 15, 2011

20 minute work out

Thanks to my friends on pinterest (join now if you have not already!), I found this great 20 minute work out from Jillian Michaels via Shape magazine.  If you have ever watched the Biggest Loser you know that Jillian is the ultimate bad ass!  Here Jillian took 5 exercise moves from her DVD Ripped in 30.  I have been super crunched for time lately and working out can be hard to fit into my schedule.  So an effective quick workout I can do at home is perfect!  Have an extra 20 minutes???  I do!

the plan:
Do 1 set of each move back-to-back without resting.
Complete the entire circuit five times.
you need:
A pair of 5- to 10-pound dumbbells.

{single-leg squat with corkscrew curl}
 

A

Hold a dumbbell in each hand at sides, palms facing behind you, and stand with weight on left foot, right foot raised. Squat on left leg as you extend arms down.

B

Rise up as you curl weights toward your shoulders, palms facing up. Return to the starting position and repeat for 30 seconds. Switch legs and repeat.

{dancing crab}

A

Sit on the ground with knees bent and hands on the ground behind you, fingers pointing toward your butt. Straighten arms and raise hips so they're slightly below shoulder and knee height (your body is not in a straight line).

B

Lift left leg and right arm, reaching right hand toward left shin. Return to the starting position and repeat, reaching left hand toward right knee. Repeat for 30 seconds, alternating sides and keeping your hips raised the entire time.

{stork stance reverse fly}

A

Hold a dumbbell in each hand, arms extended in front of hips and palms facing each other. Bend forward from hips until torso is parallel to ground as you lift right leg to hip height behind you.

B

Balance here and raise arms out to sides to shoulder height. Lower arms and repeat for 30 seconds. Switch legs and repeat.

{plank mogul}

A

Get in plank position with hands aligned under shoulders and abs tight, body straight from head to heels.

B

Bend knees and jump feet up slightly and about a foot to the right. Jump feet back to the starting position and repeat to the left. Repeat, alternating sides, for 30 seconds.

{squat jacks}

A

Stand with feet close together, hands at sides of head, and squat.

B

Staying low, jump feet wide. Return to the starting squat position; repeat for 30 seconds.

That was 20 minutes well spent...thank you Jillian and Shape...
I am seriously sweating!!!

{photos and workout info found here}

What is your favorite quick workout?

3 comments:

Lindsay With An "A" said...

This is awesome!! I've booked marked this page for the next time I am in a hurry and don't have much time to workout! *Which is a lot!* Ha! GREAT post!

Kelly said...

I am with you on that! :) Thanks for reading!! xo!

Chow Kate said...

I also want to lose weight, but I can not insist, how can I do?* (welcome to my ginseng web ihealbox.com)*

Related Posts Plugin for WordPress, Blogger...