A 30-minute, Or Less, Full Body Workout

Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training

Do this program two times a week. You are going to do drop sets. This means you are going to do three sets back to back without resting. Obviously if you ar not experienced with liting weight you will start with one set then more up to the three sets. You are going to work your larger muscles first. The order goes something like this:

Leg extension

Leg Press

Hamstring Curl

Close Grip Lat. Pull Down

Pull Over or Seated Row

Bench Press

Chest Fly

Triceps

Bicep Curls

Lateral Shoulder Raise

For every exercise write down the weight and the number of repetitions you do for your first set only. Do fifteen repetitions, once you get to the fifteenth repetition drop the weight down about 25% then do as many repetitions as you can, then again without rest drop the weight down and do as many repetitions as you can. If on the first set you cannot make fifteen repetitions, no problem, do as many as you can then drop the weight and keep going as I mentioned.

Write down the weight and number of repetitions you did for the first set only. For your next workout, if you made it to fifteen repetitions increase the weight. If you did not make it to fifteen repetitions, keep the weight the same and try to do more repetitions than you did last time. This will constantly push you to trainer harder. Try and do the exercises in the exact same order every time.

Not resting will really fatigue the muscle, but only while lifting at that time. You will still be able to do your other training. Training this way will stimulate muscle growth because you are causing the muscles to fail. In fact, on your third set you may only be lifting the bar with no weights on it at since your muscle is failing. That is one reason you will want to do this workout on some type of machine unless you have a spotter. Get past how much weight you are lifting, just let your muscles fail.

After a few sessions switch the type of exercise you are doing. Instead of a chest fly do a decline bench, then latter do an incline bench. Instead of a close grip lat. pull down do a seated row, but keep the same basic order, working the larger muscles to the smaller muscle.

You should be able to get this fully body weight session done in thirty minutes or less. Now go run!

--

Please feel free to publish this article in your Newsletter or on your Website (with Resource Box included).

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com

drjeffbanas@yahoo.com

---

Sweating Vacation

It seems like everyone is concerned about putting on the... Read More

Want To Get In Shape? Watch Another Infomercial!

You know I have always wondered how people of yesteryear,... Read More

5 Little Known Benefits of Warming Up & Cooling Down After Exercising

While working out in the gym, I have noticed that... Read More

The Importance of Stretching Exercises

Muscles and connective tissues shorten over time and that results... Read More

Dangerous Shoulder Exercises

Have you ever suffered from shoulder discomfort after working out?... Read More

What the Philosophy of Tai Chi Can Do For You

Taoist PhilosophyTo understand the purpose of the form it is... Read More

Working Out - Its Good For You

When we think about the life in the country, there... Read More

Why Do My Feet Hurt So Much When I Run?

If you are a seasoned runner you know the importance... Read More

Forget Exercise - Go Play

Can't seem to get the energy or motivation to exercise?... Read More

Core Strength Limits Arm and Leg Power

Core training has become such a hot topic in the... Read More

What is the Best Exercise for Weight Loss?

It is a common misconception that aerobic exercise tones/firms muscles.... Read More

Pilates: A Challenging and Motivating Exercise Regimen

Pilates is named after its creator Joseph Pilates. It is... Read More

Bodybuilding, Weight Loss, and Exercise Tips ? Goal Setting for Long Term Results

My name is Greg Ryan. I am a fitness expert,... Read More

How to Pick a Good Personal Trainer

One of the major benefits of the YourBestBodyNOW Program and... Read More

Recognize Your Motivation to Exercise

The positive effects of exercise have been documented and reported... Read More

Basic Abdominal Exercises

If it's six pack abs that you're after, daily abdominal... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

5 Mistakes People Makes When Doing a Workout Program

When you start out with a workout program - whether... Read More

How to Get Better Exercise Results By Improving Hydration

Water and ExerciseYour body excretes water in a number of... Read More

10 Best Workout Tips

Top Trainers share their secrets to getting slim, toned and... Read More

Physical Fitness - Is Your Workout Missing Something?

Hiking along a rocky trail, two of the three friends... Read More

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter... Read More

How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program

In a previous article, I mentioned the weight loss mantra... Read More

Pilates Exercises ? Can They Give You The Body Youve Always Wanted?

Pilates exercises are a favorite fitness choice for many people... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you... Read More

Exercise and Heart Health: A Life Giving Marriage

Most people get their health out of a bottle these... Read More

Top 10 Exercise Mistakes and How To Fix Them

This is a list of ten common mistakes made during... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More

7 Ways To Guarantee You Stick To Your Workout Program

1. Begin Looking at Exercise Differently. Think of exercise as... Read More

An Introduction to Tennis

Is tennis good for you?Absolutely - tennis is a gentle... Read More

Sport

In our modern day society we have moved away from... Read More

How NOT to Return from an Exercise Break

Several sites, including this one, recommend that you take a... Read More