Short on time? Here’s how to buff up in just minutes a day
Back to school can be so busy that you have little time left over to work out. But getting fit doesn’t have to be a huge time commitment. When it comes to muscle conditioning, it’s okay if you can’t make it to the gym, but you should try to do a short burst of strength training at home twice weekly. How long does it take? Karen Vouri, a personal trainer at Heaven’s Fitness in Calgary created the following time-saving workout that can be done in just 10 minutes. The exercises are compound movements so they train multiple body parts in a single move to save time. Do the following five exercises once through, two times a week, and watch your body transform into something great.
SQUATS WITH ALTERNATING LATERAL RAISE WITH FRONT RAISE
how to: Stand with feet about hip-width apart and slightly turned out. Your arms are relaxed at your sides holding a dumbbell in each hand. Slowly bend your knees, lowering your butt into a squat position. Stop just before you thighs reach parallel with the ground. Simultaneously, lift your straight arms to the sides, stopping just before shoulder height. Straighten your knees as you lower your arms to return to the starting position. Repeat the squat, but this time bring your arms to the front instead of sides. Stop just before weights reach shoulder level. Repeat series for 10 repetitions.
you’ll see results in: The front and middle shoulders, hamstrings, glutes, quadriceps, and core muscles.
NARROW ROW WITH REVERSE FLY COMBINATION
how to: Stand with your knees slightly bent and feet hip-distance apart. With a straight back, lean from your hips at about a 45-degree angle. Holding a dumbbell in each hand let your arms hang straight below your shoulders. Keeping your elbows in tight to the body, pull the weights up and back in a rowing motion. Return to starting position, then lift your arms out to the sides, stopping just before shoulder height. Return to starting position and repeat series for 10 repetitions.
you’ll see results in: The back, rear shoulders, biceps, core, glutes, quadriceps, and hamstrings.
SINGLE LEG STEP UP WITH CROSSOVER REACH AND ONE-ARM OVERHEAD PRESS
how to: Stand about 10 inches behind a bench with feet hip-width apart. Lift your left foot and place it on the step. Hold a dumbbell at your side in your right hand. Transfer most of your weight to the left foot and bend your left knee slightly. Rotate your torso, bringing the dumbbell down and across your body to the outside of your left knee. Then, push off the front foot, lifting the right leg upward until the right foot is inline (but not in contact with) the step. At the same time, bring the dumbbell back across your body and press it upward into a one-arm shoulder press. Return your right foot softly to the floor to prepare for the next repetition. Repeat for 15 repetitions on each side.
you’ll see results in: The shoulders, triceps, glutes, hamstrings, quadriceps, core muscles (especially the transverse abdominals), and lower back
CHEST PRESS ON BALL
how to: Place a Swiss ball on the floor and lie back so your neck and shoulders rest on the ball. Place your feet hip-width apart on the floor with your knees bent at a 90-degree angle. Engage your abdominals and back to create a “bench” with your body. Hold a dumbbell in each hand and bend elbows to make a 90-degree angle. Without moving your body, press the dumbbells upward, straightening your arms. Slowly lower to starting position or just lower. Repeat for 15 repetitions.
you’ll see results in: The chest, hip flexors, quadriceps, hamstrings, glutes and core.
PILATES OBLIQUES
how to: Lie with your back on a mat and your knees elevated directly over your hips and bent at a 90-degree angle. Your hands are behind your head. Contract your abdominals as you lift your right shoulder off the mat, opening your chest toward the left knee. Your chin is off your chest as you maintain a neutral neck position. At the same time, extend the right leg away from your body. Hold for two seconds; then repeat on the opposite side. Continue to alternate for 10 repetitions on each side.
you’ll see results in: The entire core (primarily the obliques and transverse abdominals), and the hip flexors
