Recently a friend of mine approached me to help her out. She needed to lose some fat as her doctor had told that she was borderline obese. This was very sad for her to hear and I have also been preaching to her that she needed to get her weight under control.
One problem that she had was that she had a very busy lifestyle working as an elementary school teacher and running a part time business. So she did not have a lot of time to workout. So I gave her a list of exercises that work the entire body and get an UNBELIEVABLE effect on burning fat when done in a circuit fashion. Below are the eight exercises that I gave her.
Dumbbell Squat with a pair of 5-10lb dumbbells at your side, perform a squat where you go as low as you can. Control the descent and repeat for 20 repetitions.
Push Up perform as many military style pushup as you can then perform the remainder from you knees when needed. 30 seconds of pushups.
Walking Lunge typically you can walk around your apartment or house for a 30sec time frame where you alternate legs taking long strides with the dumbbells on each side.
Bent Over Row Bend at the waist where you body is parallel to the floor and keeping your back straight. Perform 20 Rows with the dumbbells.
Shoulder Press perform 10 repetitions of standing dumbbell press bringing the dumbbells all the way to your shoulders then extending over top of your head.
Mountain Climber in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low. Perform 30sec
Plank/Bridge- similar to the pushup position but hold yourself with your elbows and keeping your back flat. Attempt to hold for 30 sec.
Side Plank- turn to either side where your body is in a straight line position holding your bodyweight on your elbow which is at a 90 degree angle. Hold for 15-20 sec.
Attempt to perform each exercise back to back with minimal rest. Perform a maximum of three sets with a 2-3 min rest between each set three times per week.
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After seeing the pictures from my friend’s birthday party I was horrified. I couldn’t believe that that was I. I looked disgusting. I didn’t realize how much weight I’ve gained and how the picture I saw was truly me, It couldn’t be but it was. Now what. I guess it’s time to take back my life, take control of the situation. It’s not that I don’t eat right because I do most of the time. It’s the whole time management, exercise and actually eating. I skip meals constantly and with my busy schedule, who has time to exercise? But this is it. I have to do this. I asked for some help since I’ve falling so behind, something quick and manageable.
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