You know you would love to feel like a bad ass(;
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal/core muscles to stabilize your spine and slowly float one arm a few inches off the floor. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoid any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.
Step 4
Exercise Variation (1): From your starting position, deepen your abdominal and core muscles to stabilize your spine and slowly stretch leg out and allow the leg to lift off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.
Step 5
Exercise Variation (2): From your starting position, deepen your abdominal/core muscles to stabilize your spine. Reach one leg out and way until it lifts off the floor. At the same time float the opposite arm a few inches off the floor. Keep both your leg and arm straight and avoid any rotation in either. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.
Workouts in 20 minutes(:
The superset is a great way to workout if you have limited time. Each cycle should take you two minutes. If you can do ten cycles of this you will total 300 pushups and 400 crunches. Not bad for 20 minutes! No resting in between sets! You basically rest by doing crunches. The two supersets you see below are great to alternate every other day.
Pushup/Crunch Superset:
Repeat 10 cycles of:
- 10 regular pushups
- 10 crunches
- 10 wide pushups
- 10 crunches
- 10 tricep pushups
- 10/10 Left/Right crunches
Leg / ab Superset:
Repeat 5 cycles of:
- 20 squats
- 20 crunches
- 10 lunges per leg
- 10 crunches
- 20 calf raises
- 20 crunches
Running or Walking!
How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run.
Running
4 Mile Track Work:
- Jog 1 mile in 7:00-8:00
- Three sets of 1/4-mile sprints in 90-100 seconds
- Jog or walk - 1/4 mile
Six sets of:
- Sprint-1/8 mile
- Jog - 1/8 mile
Or you can mix the two types of exercise together and do what I call a Spartan Run.
Spartan Run:
- Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches
Swimming?
How much swimming can you do in 20-30 minutes? Some people can swim a mile in that time. Here is a great workout though if you want to mix a little PT with swimming.
Swim PT
Repeat 5-10 times:
- Swim 100 yards
- Do 10-20 pushups
- Abs - 20-30
This is the ultimate workout I have ever done in under 20 minutes. The challenge is to do:
- 100 pullups as few sets as possible
- 200 pushups in as few 2:00 sets as possible
- 300 situps in as few 2:00 sets as possible
Do these as quickly as possible. You can alternate exercises after each set of maximum repetitions.
