If your not working out because time is an issue, then try combining different exercises into a circuit and begin each set with at least 5 minutes of medium to high intensity cardio such as jumping jacks, jump rope, alternating knee lifts or any cardio machine.
These are just some example ideas, but you can combine lots of different exercises. Be creative!
1. Try a stiff-leg dead lift with a bent over shoulder fly
2. Squat with curl and press ( biceps then shoulders)
3. Alternating lunge and shoulder lateral raise
4. Plank/side sunshine extension
5. Chest extension followed by abs curl up
The newer theory of efficient fitness by abs curl up combinations, such as these, to utilize multiple muscle groups and higher cardio heart rate, to burn calories at a higher rate then traditional cardio workout followed by single zone training.
Wednesday 4/1 Workout-
strength train- gym- legs
leg press-100lb
totary calf- 20 lb
leg curl- 30 lb
leg extention- 10lb
adductor- 30lb
abductor- 30 lb
recumbent bike-30 minutes
Wednesday 4/1 Food Diary:
Breakfast-
whole wheat toast, 1 tbls no sugar add jam ( 80 cal)
1/2 cup egg whites, 1 cup organic spinach, 1/2 cup brocolli (70 cal)
A.M. Snack-
1 cup sliced strawberries, 1 scoop whey protein ( 155 cal)
Lunch-
4 oz chicken breast, roasted ( 168 cal)
1 cup whole wheat pasta ( 160 cal)
1/2 cup brocolli ( 20 cal)
P.M. Snack-
homemade popcorn (90 cal)
Dinner-birthday celebration
4 oz strip steak ( 210 cal)
spagetti squash, onion, carrots ( 46 cal)
brocolli salad ( 59 cal)
Dessert-
birthday cake ( 250 cal)
TOTAL CALORIES: 1308
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