20 Minute Workout to Get Back in the Gym, and Get Back in Shape – Phase 2
After the first 3 weeks of the Back to School, Back to the Gym, the 20 Minute Quick ‘Get Back In to It’ Workout Phase 1, you should be getting into a decent routine, and past the initial soreness stage. In short, everything should be a bit easier; from making through each workout, to finding time in your schedule.
It’s time for phase 2!
Don’t worry, the changes aren’t going to make you feel like you are starting at day one again. The second phase of this progression simply guides you to change the TYPE of exercise that you are doing in order to make sure that you do make progress. If you are an avid reader of Living Healthy, The Official LA Fitness Blog, then you have probably read this before, but just so everyone is on the same page, we will tell you again… “Variation is the key to progression and getting to your personal fitness goal.”
Here is your next 20 minute workout for the following three weeks.
Again, you need to do this CARDIO and FULL BODY RESISTANCE CIRCUIT three to five days a week. For the next three weeks you will alternate between the following CARDIO and FULL BODY RESISTANCE CIRCUIT each day. Example: Cardio on Day 1, Weights on Day 2, Cardio on Day 3…and so on.
Have you been doing one TYPE of CARDIO machine, primarily? If so, it’s time to focus on a different cardio machine. Remember, it is important to switch things up. So if you have been on the ELLIPTICAL for the past three weeks, then head to the TREADMILL and check out the HILLS program, or the STAIR/STEPMILL and try the INTERVALS out to change things up.
- HILLS on the TREADMILL
- AEROBICS TRAINER on the ELLIPTICAL
- INTERVALS on the STAIR/STEP MILL
Duration = 20 Minutes.
Remember to challenge yourself. Adjust your levels to your personal fitness goals. Use the talk test. If you can talk, but you would rather save your oxygen to breath for your workout, you found the right level for you.
RESISTANCE/WEIGHT TRAINING FULL BODY CIRCUIT
Duration = 20 Minutes.
Congratulations! You have graduated from machines to DUMBBELLS and BARBELLS.
Once again, do the following circuit 3 times in a row. Do each exercises for approximately 30 seconds (or 15 repetitions at slow to moderate, controlled, pace for each rep), so choose the weight according to you level of strength.
You will get to rest for about 30 seconds as you move from one exercise to the next, and you will have a full minute of rest after you complete the entire FULL BODY CIRCUIT. This means you will do one set of BACK, then go to the next muscle group, which is TRICEPS, then SHOULDERS, and so on until you complete the last exercise of the circuit, which is BICEPS. You will then REST for 1 MINUTE, and repeat the circuit TWO MORE TIMES, once again beginning the circuit with a BACK exercise.
You will be using DUMBBELLS and BARBELLS for this FULL BODY CIRCUIT. However, if you cannot find or the appropriate weight DUMBBELLS or BARBELLS for your exercise, then use a machine if absolutely necessary.
See below for examples and details about your FULL BODY CIRCUIT using DUMBBELLS and BARBELLS.
TOP TIP: Before doing this circuit for the first time, review the sequence, and plan out the DUMBBELLS and BARBELLS that you will need, and which exercises you will do for each muscle group. AVOID WAITING if your DUMBBELLS or BARBELLS are in use, and use a machine if necessary to keep your circuit moving.
Back – ROW – Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise: triceps.
Triceps – KICKBACKS – Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: shoulders.
Shoulders – PRESS – Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: legs.
Legs – SQUATS – Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: chest.
Chest – PRESS – Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: biceps.
Biceps – CURL – Perform the exercise for 30 seconds (15 reps). Congratulations you get to rest.
Rest 1 minute….then start again at the top with “Back.”
Now, GET BACK IN THE GYM! And we will see you back here in three weeks.