Thursday, April 19, 2007

6 Great Exercises (In Just 20 Minutes)!

Ask Glen!

Q. How can I get in shape I hate gyms?

I have good news! You can improve your fitness level without a gym membership. In fact, to get in better shape you don’t need hour-long sessions in the gym or long bouts of cardio.

If you’re the type of person who hates to exercise or you just can’t find the time to build it into your day, then I have a solution. Nothing unusual and no false promises just a realistic alternative to all the noise in the world of fitness that makes us hate exercising.

No anatomy lessons today, simply something you can do in your living room or office. The only weight you’ll need is your own body.
This series of movements will take about 20 minutes or less. Yep, you're reading correctly -- just 20 minutes. You can do them three to four times per week. Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way you’ll get the biggest bang in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next. After you've completed all the movements, perform them one more time. Attempt 20 repetitions of each movement. Don’t worry if you can’t perform all the reps, it will come. If you’re a beginner, take your time and go at your own pace.

Ok, lets’ go!

1. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back to it and feet shoulders-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

2. BENT KNEE PUSH UPS -- Start with your hands and knees on a mat. Your hands should be shoulders-width apart, and your head, neck, hips and legs should be in a straight line. Don’t let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows, stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body and exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push up

3. LUNGE (with household cans) -- Stand straight with your feet together. Hold a can in each hand with your arms down at your sides. Take a big step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot and return to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough that your left leg is nearly straight. Also, don’t let your knee touch the floor and make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Lastly, your right knee should not pass your right foot and you should be able to see your toes at all times. Discontinue this exercise if you feel any discomfort in your knees.

4. BENCH DIPS -- Using two benches or chairs, sit on one. Place your palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows, returning to the starting position and stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH -- Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up, and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

6. BICYCLE MANEUVER -- Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.

Don’t perform this activity if it puts any strain on your lower back and don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

There you have it! Six exercises for the upper and lower body performed for two cycles in just 20 minutes or less. You'll begin to notice a tighter feel in your muscles in a few weeks and you will naturally perform more reps as time progresses.

As always, your ultimate success in achieving your goals is based on effective exercise, following your nutrition plan and massive amounts of consistency.

Please consult your physician before starting any diet or exercise program

Wishing You Great Health,

Glen Edward Mitchell

Got a question? Ask Glen!

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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!