4 MOVES TO BUILD STRENGTH IN 15 MINUTES
Do you have a quick high-intensity strength workout you can squeeze into a busy schedule? So many days I regret not having an HOUR to perform strength work. That’s about the length of time required to get through all the bodyweight exercises given to me by a favorite trainer several years ago. I love that workout.
Unfortunately, it’s likely that I am using this hour-long requirement as a HUGE EXCUSE not to strength train regularly. Most “fast and furious” routines are just TOO fast and furious and I haven’t found one that I think I’m capable of completing, alive. Until now.
This 4-part workout, “15-Minute Fat Blasting Workout for Busy People” by Doug Balzarini on Active.com is easy to remember (I don’t need to look at a cheat sheet), the moves are not terribly difficult in terms of coordination or skill, and the effort level is adaptable. At one time or another each exercise has been recommended to and demonstrated for me by a trainer.
The pace of the workout can be as SLOW as is necessary to avoid injury. The dumbbell weights can be adjusted; best to start low so good form can be held throughout the move. The jumping part of the burpee will need to be made easier for me, probably low jumps in place like a traditional burpee. The number of rounds I’m able to complete will hopefully increase with time.
Slide 3 has the workout summary.
1. Squat and Press (dumbbell weights); 8 repetitions (see link to proper form article below)
2. Renegade Rows (dumbbell weights) 8 repetitions (4 each side)
3. Burpee Broad Jumps (body weight); 8 repetitions
4. Farmer’s Carry (dumbbell weights); 40 yards
Although this workout is headlined as “fat-blasting”, to build strength the moves should be performed deliberately, while maintaining proper form. Thus, the number of repetitions and the amount of dumbbell weight should be at manageable levels. Ask a trainer or knowledgeable friend to help you learn to perform unfamiliar moves.
Better to be safe than sorry.
Report back with your results!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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