A 30-minute, Or Less, Full Body Workout

Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training

Do this program two times a week. You are going to do drop sets. This means you are going to do three sets back to back without resting. Obviously if you ar not experienced with liting weight you will start with one set then more up to the three sets. You are going to work your larger muscles first. The order goes something like this:

Leg extension

Leg Press

Hamstring Curl

Close Grip Lat. Pull Down

Pull Over or Seated Row

Bench Press

Chest Fly

Triceps

Bicep Curls

Lateral Shoulder Raise

For every exercise write down the weight and the number of repetitions you do for your first set only. Do fifteen repetitions, once you get to the fifteenth repetition drop the weight down about 25% then do as many repetitions as you can, then again without rest drop the weight down and do as many repetitions as you can. If on the first set you cannot make fifteen repetitions, no problem, do as many as you can then drop the weight and keep going as I mentioned.

Write down the weight and number of repetitions you did for the first set only. For your next workout, if you made it to fifteen repetitions increase the weight. If you did not make it to fifteen repetitions, keep the weight the same and try to do more repetitions than you did last time. This will constantly push you to trainer harder. Try and do the exercises in the exact same order every time.

Not resting will really fatigue the muscle, but only while lifting at that time. You will still be able to do your other training. Training this way will stimulate muscle growth because you are causing the muscles to fail. In fact, on your third set you may only be lifting the bar with no weights on it at since your muscle is failing. That is one reason you will want to do this workout on some type of machine unless you have a spotter. Get past how much weight you are lifting, just let your muscles fail.

After a few sessions switch the type of exercise you are doing. Instead of a chest fly do a decline bench, then latter do an incline bench. Instead of a close grip lat. pull down do a seated row, but keep the same basic order, working the larger muscles to the smaller muscle.

You should be able to get this fully body weight session done in thirty minutes or less. Now go run!

--

Please feel free to publish this article in your Newsletter or on your Website (with Resource Box included).

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com

drjeffbanas@yahoo.com

---

Stretching for Health

Lack of flexibility is now seen to be a major cause of general health problems and sports injury and is being linked to everything from stress. back... Read More

Doing vs. Performing: The Difference Between Exercising and Getting Results

Back when I was young and living on my parents' farm, there always seemed to be plenty of tasks that were reserved for the low man on... Read More

Tone Up While at Work

I know better than anybody that sitting at a desk all day can take a toll on your body. You don't get much movement and you can... Read More

Get a Health Screening Before You Start Training

So, you have decided to hire a personal trainer to help you with your workouts. If your trainer is reputable and following proper certified techniques he/she will... Read More

Lower Back Extension Exercise

This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere,... Read More

Try Different Forms of Exercise for Success

If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines... Read More

Get Moving...The Benefits Will Last a Lifetime!

The benefits of physical activity are numerous and very well documented. Aside from substantially reducing the risk of dying of a heart attack, regular physical activity decreases... Read More

Discover the Best Weight Loss Exercise Ever!

The Best Weight Loss ExerciseThe exercise the experts are keeping a Secret. The easiest exercise in the world actually "Burns the Most Fat"!There is only one weight... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4

Welcome to article number 4 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaska's Transtheoretical model. The first three of these... Read More

Exercising With Kids -- Tips For Parents

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates... Read More

Get Fit From Home-Part 2

--------------------- Using The Stairs ---------------------Not everybody has stairs in their home, but chances are you know somewhere that you can find a set. Maybe it's a set... Read More

After Exercise Headache - More Serious Than You Think?

It's surprisingly common - you're exercising, everything's fine, and then POW - a headache strikes! Or, sometimes, a headache hits while you're exercising. Is it just a... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)

Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and... Read More

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of... Read More

Are You A One-Dimensional Trainer?

Most people are classically biased toward one of the three legs of the fitness triad: progressive resistance training, cardiovascular training or diet/nutrition. How many folks try and... Read More

Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology

The Purposeful Primitive approach to the art and science of physical renovation is deceptively simplistic. By using a few basic tools and food purchased from the grocery... Read More

The Cool Down - Recover Faster & Avoid Injury!

Many people dismiss the cool down as a waste of time, or simply unimportant. In reality the cool down is just as important as the warm up,... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily... Read More

5 Ways to Fit Fitness In

Five points to consider when you want to fit fitness into a hectic lifeWhen I tell people what I do for a living, many will tell me... Read More

Professional Triathlon Training Taking You To Your Best

There are hundreds of different programs for professional triathlon training that will work for you. There are even more that won't. For anyone who is looking for... Read More

Great Summer Workouts: Just Add Water

With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record... Read More

What is the Right Home Exercise Program for You?

What do you want to get out of the exercise program?What you want to achieve as a whole fitness program has to do with the kind of... Read More

Weight Training: The Real Weight Loss Exercise

So you want to lose weight? Chances are, you'll spend the next few days "pigging out" while in the back of your mind you resolve that ...Starting... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you can do in your life. You only get one body, and it needs attention. Too often in... Read More

Struggling To Keep Your Workout Schedule? So am I!

Sometimes following a fitness program or workout schedule is not quite as do-able as the folks writing the advice make it sound. I suppose the idea is... Read More