Busy Gym
Workout's
 When you are a beginner just starting a new fat loss
and exercise program, it can be very intimidating and confusing.
For me anyway, it is so frustrating when im trying to get done
with my high intensity exercises and i cant because there is someone taking up valuable gym space
doing some half effort exercises or screwing around with there ipod. As I have learned if you
are able to concentrate on your ipod or reading than your not concentrating enough on your
workout.
Over crowded gyms are a pain, and there getting worse every day. So I
have put a new workout together for you to try, without anyone getting in your way. The workout
is based on one of my favorite's for fat loss, Interval training.
Interval training is one of the most effective ways to lose fat, and is what most "successful"
exercise programs are based on. such as, Turbulence
Training. The
workout consists of 2 exercises that you can perform at one spot in the gym . So, you only require a little area in the gym without anyone getting in your
way.
First you need to warm-up, if
you are short on time you can decrease the amount of reps but never skip a
warm-up. I recommend this as a warm-up guideline, you will want to perform
this as a 2-0-1 tempo.
 |
12 reps of step-ups or
squats |
|
25 second of the
plank |
|
10 reps of push-ups |
|
12 reps of the band pull or
rowing |
|
Perform 2 sets of
the warm-up exercises. |
Ok, here are the guidelines for interval training. Research
has shown that interval training is very effective for losing excess stomach fat. I recommend using the stationary bicycle for interval training because it allows for
easy recovery and work transitions. If you have any tight muscles after the interval training then stretch them,
but only stretch the muscles that are tight.
Beginner Interval
Training:
|
Warm-up for 5 minutes |
|
Perform these interval's for 30 seconds at 70% of your
maximum. (fast) |
|
Follow by 90 seconds of interval's at 30% of your
maximum. (slow) |
|
Do this for 4-8 reps. and finish with 6-12 minute cool
down of moderate intensity exercise 50% of your maximum. |
Advanced Interval
Training:
|
Warm-up for 10 minutes |
|
Perform a interval by exercising 30 seconds at 90% of
your maximum. |
|
Follow by (active rest) 60 seconds of interval's at
30% of your maximum. |
|
Do this for 4-8 reps, and finish with 6-12 minute cool
down of moderate intensity exercise 50% of your maximum. |
Exercise A.
| 1A, |
Wide Squat-10
reps-set your feet 6 inches wider than shoulder
width.
|
| 1B, |
Chin-Ups- 8
reps-if you are unable to do this, than do reverse
lat pull downs. Rest 1 minute then go back and do wide squats. Do this interval exercise then go
on to the next exercises. |
| 2A, |
Step-Ups-10 reps per leg- You need
to use a step that is high enough to make your leg bend 90 degrees at the
knee. |
| 2B, |
Barbell rows-10
reps-keep back arched, rest 1 minute do this
interval exercise 3 times, then move on to the next exercise. |
| 3A, |
Side Plank-8 reps per
side-Flex or brace your abs for 10 seconds per rep.
while keeping your body straight. |
| 3B, |
Balence Ball Jacknife-15
reps-rest 20 seconds, back to side plank, do this 3
times. |
Exercise B.
| 1A |
Dumbell Chest Press-10 reps-Set the
incline on the bench 1 notch above flat. |
| 1B |
Dumbell Roman Dead lift-10 reps-Your
back needs to be arched the entire movement of this exercise. 1 minute rest then go back to
1A. |
| 2A |
Dumbell Chest Press-10 reps-Lift the
dumbbell's straight up on this exercise and not together. |
| 2B |
Dumbell Deltoid Raise-10 reps-Perform
this exercise slowly so you don't use momentum, keep your lower back ached, 1 minute rest, do this 3
times and move on to the next exercise. |
| 3A |
Push-Ups (elevated)-15 reps-Place your
hands on a box or a step 4-5 inches tall and lower your body as close to the ground as
possible. |
| 3B |
Balence Ball Rollout-20 reps-Don't
allow your back to bend or arch in this exercise, keep your body in a strait line at all
times. |
After your workout be sure to follow up with a post workout
meal.
| 
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