The holiday season is one of the busiest times of year for many people. A lot of us just do not have enough time to exercise. So I today, I am going to meet with my trainer Katrina who is also diet.com fitness expert and she is going to be putting me a tough work out in just 30 minutes so let us go have some fun.
Shane we are going to do a 30 minute work out. Okay that is it, that is all the time it takes and we are going to blast calories and hit every muscle group and then you are out of here.
Okay this will be your warm up, I want you to put the trend mill on and climb up 2.0. We are just going to walk for the first minute. So the second minute I want you to jog in a comfortable pace around 5.5. And then for the last three minutes you are going to go from 6.5 to 7.5. All right, let us do first five minutes, now we are going to go three exercises. Grab these we are going to do squats, push ups and hang frames.
So feet shoulder width apart, arms by your side this way you are going to pretend you are going to sit back in the chair and make sure your knees do not go over your toes. Shoulders back chest out, head forward, look up. This will work the quads, the gluts, the lower back, your core and this will be for a whole minute. When you get down into the mat you are going to do push ups for a minute. Better form is more important. You can be on your knees and rather you have really good form.
So bend at the elbow, bring your chest down, Sarah is actually doing more of a triceps push up, whatever you like. And this is just working your chest and your triceps, anything you are more comfortable with. Keep your core tight. The waist is tight, stand all the up. You are going to do a minute of hang cling. Dumbbell there in front, head, core and shoulders back chest out. roll the dumbbell on your length, stand up, upright row and then you are going to a transition into a press. You speed up, down, upright row, and press.
This exercise if focusing on your hamstrings, your gluts, your lower back, your core and your shoulder all with out your back your upper back mostly. Whenever you look in your background so you want your head chord all the time. We are going to go to the elliptical for five minutes. On the goal of the bench is to bring your heart rate up into your target heart rate zone. So your target heart rate zone is between 150 and 177 so I want you to get in between those numbers. No lower and no higher. So you can either do we are on the arch machine or you can use an elliptical machine. You should get above 150 and sustain that for five minutes straight.
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