It's Monday, Badasses! Time to refocus on the (many) tasks of the week at hand. If work dominates your calendar, finding time to fit in those fitness goals presents the greatest challenge.
Your solution? A quickie weight training session. Yes, it can be done, as long as you AVOID the example set by so many "gym rats" whose "routine" consists of: 1.) Grunt through a set 2.) Wander around socializing for 2 or 3 minutes 3.) Repeat.
I did the following routine this morning in 30 minutes. This consists of 4 rounds of each exercise, 8-10 reps each with enough weight/resistance that you can't do more than 10 reps at a time. Heavier resistance, fewer reps. By doing this circuit-style (going through each exercise, no rest in between, for a total of four rounds), it was no problem finishing within half an hour.
So here it is:
1. Cable chest fly: When you do these, position the cable handles a few notches down on the multi-purpose gym station and with each rep, think about giving someone a big hug. SQUEEZE the chest together on the way in and release it slowly, with control, for each rep.
2. Incline dumbell chest press: Again, slow and controlled.
3. Wide-grip pullups: Use a bench with risers for support and to help you get up to the overhead bar on one of those multi-purpose gym stations. Or use the assisted pullup machine. Use a wide grip, palms facing out. Pull up with control, then slowly lower down.
4. Cable bicep curls: Attach a long bar onto the cable pulley, and position the cable all the way to the lowest position, near the floor. Grip the bar, palms up, at about shoulder width apart. Slowly curl up and down.
5. Alternating hammer curls: Using a resistance band or dumbbells, with thumbs up and palms toward each other, slowly bring the band or dumbbells up and down, working the front of the bicep. If you use a resistance band, it needs to be heavy tension - and you likely need to step on the middle with wide feet to add even more resistance. Remember, this is heavier weights and fewer reps!
Coming this week: How to age in reverse. For real. (Hint: Get OFF that Badass!)
