The Busy Woman's Workout By Karen Asp

The Busy Woman's Workout

By Karen Asp


The Busy Woman's Workout

You haven't seen your walking shoes in weeks. Your philosophy? If you can't
work out for 40 minutes, there's no point in exercising. Ditch that all or
nothing approach. Instead, break your workout in half -- walking off pounds
in the morning and toning up in the evening. Our two 20-minute routines --
one cardio, one strength -- show you how.


Quickie Cardio

"Twenty minutes allows enough time to get your heart rate up and work up a
sweat," says Helen Kim, fitness manager of the Sports Club/LA in Miami. The
key is intensity. This plan increases heart rate to boost cardio results. We
recommend using a heart-rate monitor for accuracy, but if you don't have
one, here's how to gauge your activity:

To determine your resting heart rate, place your first two fingers on your
wrist or at the side of your neck and count your pulse for 10 seconds. Then
multiply that number by six.

For your maximal heart rate (MHR), subtract your age from 220. Then figure
your heart rate zones by multiplying that number by 50 percent, then 60
percent, and finally 80 percent. Those are the numbers you'll want to hit on
the routine below:


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*2 minutes:* Walk at a slow pace (50% of your MHR).
-

*5 minutes:* Walk at a moderate pace, pumping your arms back and forth
(60% of your MHR).
-

*7 minutes:* Walk faster, feeling your breathing increase (80% of your
MHR).
-

*4 minutes:* Walk at a moderate pace (60% of your MHR).
-

*2 minutes:* Walk at a slow pace (50% of your MHR).



The Super-fast Strength Routine

Designed by Kim, these moves utilize numerous muscles at once, giving you
the most calorie burn in the least amount of time. First, warm up by
marching in place. Then perform 12 to 15 reps of each exercise. Move from
one to another, and when you reach the end, repeat once more from the
beginning.

Bridge Tilts (abs, back, glutes, hamstrings)

Lie on your back with knees bent and feet flat on the floor, hip-width
apart. Arms rest at your sides. Contract your glutes and abdominals and
slowly lift your hips off the floor until your knees, hips and shoulders
form one line. Hold for a few seconds and then slowly release hips to the
floor. Repeat. To make this more challenging, cross your arms over your
chest.

Squats with Shoulder Presses (glutes, hamstrings, quads, shoulders)

Stand, feet shoulder-width apart. Hold a dumbbell in each hand, and bend
elbows to bring weights to shoulders. Shift your weight onto your heels and
lower into a squat as if you were sitting into a chair, thighs almost
parallel to the ground. (Keep your knees behind your toes.) At the same
time, press dumbbells straight up, keeping elbows slightly bent. Release and
repeat.

Lunge and Lift (quads, hamstrings, glutes)

Stand with your feet shoulder-width apart and your hands on your hips. Step
forward with your right foot, landing with your heel first and keeping the
knee over the ankle. Keep your left heel lifted and lower knee toward the
floor. Right thigh is almost parallel with the floor.

From this position, push off your right foot, lifting the right leg off the
floor, and balance on your left leg. (If this is too challenging, place your
right foot on the floor.) Continue lunging and lifting the right foot for
one set, then repeat on left side.

Push-up with a Twist (chest, abs, back, shoulders)

Start in a push-up position with your hands and feet on the floor, hands
aligned under your shoulders and your knees in line with your hips. (Drop to
your knees if this is too difficult.) Contract your abdominals and, without
letting your back sag, bend elbows to lower body toward the floor.

Push up and rotate your body so you're facing right, the outer left foot and
inner right foot on the floor for balance. Extend your right hand overhead
so it's in line with your left shoulder. Both arms should be fully extended
without locking your elbows. Place your right arm back on floor. Do on
opposite side; return to start and repeat.

Lean-Forward Kickbacks (arms, back, quads)

Stand with your feet hip-width apart, knees slightly bent. Hinge forward
from your hips, place your left hand on left thigh and hold dumbbell in your
right hand. Let the arm hang toward the floor. Keeping your abdominals tight
and your back flat, pull the dumbbell toward your armpit, then slowly extend
it behind you. Bring the weight back toward the armpit before lowering to
start. After completing one set, switch to the left side and repeat.

Great info Chick! :happy: Thanks a lot! :flowerforyou:

:flowerforyou: