Men's Articles

For Busy Bodies


If you're in a hurry, don't just shorten your gym time. We show you how less can be more by focusing on muscle groups. The spirit is willing but the schedule is weak. How often have you found yourself in that situation where you want to exercise but can't find enough time for it? Most people just give it a miss and while the truly dedicated might make do with a short workout, some of the muscle groups get ignored.

Solution: When rushed for time, do exercises that work two or more major muscle groups. Not only will you get a more rounded workout in that short period of time, you'll find yourself working harder than usual to maintain perfect form (the perfect technique throughout each exercise). Do 12 to 15 reps of each exercise, aiming for at least three sets of each if you have the time. You may use of dumb-bells or bottles of water for the weight.

One Leg Squat/Row

Muscles Worked

Buttocks, upper back, upper shoulder, biceps came stability

How To Do It

Stand on one leg holding a weight in the opposite hand. As you bend the knee, pull the weight towards your body in a rowing motion. Balance is crucial here. Slowly return to the starting position and repeat. Make sure you work the other leg and arm too.

Medicine Ball Push-Up

Muscles Worked

Shoulders, chest, triceps, buttocks, core stability

How To Do It

Get into standard push-up position, but with one hand on an unstable surface (it must be strong enough to support your weight, like a medicine ball) and the opposite leg off the floor. Get your balance and slowly bend your elbows to lower your upper body toward the floor. Slowly return to the starting position. Repeat with the ball on the other side and other leg off the floor.

Squat/Alternate Arm Press

Muscles Worked

Thighs, buttocks, shoulders, core stablity

How To Do It

Stand with weights in both hands and bend your knees till your thighs are parallel to the floor. As you return to the starting position, press up with one hand. After the next squat, press up with the other hand.

Lunge/Dumbell Curl

Muscles Worked

Thighs, buttocks, biceps, core stability

How To Do It

Stand with your weights in both hands and step forward with one leg, keeping the knee of the forward leg in line with the toes as you curl the weights up toward your shoulders. When the thigh of the forward leg is parallel to the floor, return to the starting position. Repeat with the other leg.
 

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