ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

This is For You: An Action-Pack 20 Minute Work Out

Updated on August 13, 2012
Source

Warming up...

You should know that warming up and then loosen up after a workout is better than doing a darn killing session.

The best thing is organize your workout to include a 5 minutes warm-up, 10 to 15 minutes of strength training exercises, followed by short period of cardio activity : Jumping rope, treadmill, or jumping jacks. The cool down will take another 5 minutes.

To start, that is a pretty efficient way to get a healthy cardio benefit while strenght training. You can do better if you follow these multitasking strength training moves.

You will need free weights:

  • 3 and 5 Pounds for women
  • 8,10 and 12 for men, depending on your fitness level

Working the upper and the lower body at the same time while targeting all the mayor muscules, is what we are going to show you.




The lunge is a strength training exercise that is used to strengthen the quadriceps muscles, glutean and the muscles comprising the "hamstrings", the semitendinosus, the semimebranosus, and the biceps femoris. A long lunge emphasizes the gluteals whereas a short lunge emphasizes the quadriceps--

Wikipedia

Source

LUNGE WITH LATERAL ROW

In order to work the lats, quadriceps, hamstrings and glutes just follow our steps

  • Stand with your feet parallel, hip-width apart and knees soft
  • Hold the weight against your hips, palms in, elbows bent at right angles and close to your sides.
  • Stabilize your shoulder blades by drawing them down and together
  • Step forward with one leg bending both knees, for strength

  • Straighten both arms as you lower the weights toward your thighs.
  • As you spring back, pull the weights right up to your hips.
  • Make sure to alternate your legs for 6 to 8 reps with rep equal to both sides

Working the Shoulders, glutes and quads

Just relax and go for this second routine:

  • Stand with your feet parallel, hip-width apart
  • Hold two small weights at shoulder's height
  • Extend one arm up and extend the opposite knee to hip height.
  • Balance, then march in place, alternating sides for 8 reps (1 rep equal to both sides)

Covering more Shoulders, quads and inner thighs

  • Hold 1 weight horizontally with both hands ( arms straight down in front)
  • Stand in a wide stance, legs turned out 45 degrees
  • Bend your knees and lift that weight to shoulder height. keeping the arms straight
  • Lower the weight and straighten your legs to return to the starting position
  • Do 1 set of 8 to 12 reps.

Last words

Now, If you are new to exercise or just getting back tot a routine, build yourself a solid foundation before pushing yourself. Once you've got used to these routines for 4 or 6 weeks, switch to heavier weights with fewer reps or reverse the order of the exercise.

Very important: Alternate your days of straight train with other day of aerobics, such as walking or jogging. The target is to build strong muscles, not get them sored.

Our #6/30
Our #6/30

Comments

Submit a Comment

  • Deborah Brooks profile image

    Deborah Brooks Langford 6 years ago from Brownsville,TX

    Lord.. this hub looks amazing.. I use weights and they really do help..and these exercises are great.. great hub.

    voted way up

    Debbie

  • Lord De Cross profile image
    Author

    Joseph De Cross 6 years ago from New York

    @Sunnie Day,

    Thanks to you my friend. Thgese routines, are not time consuming and can build healthier muscles, adding less problems for future physical issues, that might've been built up after menopause or sedentary life. Thanks Sunnie!

    @Kelly, Lol!Not trying to kill anyone. You look good for that age. Hope you can share it.

    LORD

  • RealHousewife profile image

    Kelly Umphenour 6 years ago from St. Louis, MO

    Or Lord - I do not usually get up early - my daughter has a docs appointment this morning - so up I am, and I've just read that not only do you think I should wake up early but you want me to what?? Exercise??huh? 3 - 5 pounds weights too? Are you trying to kill me?? Lol lol that is funny!

  • profile image

    Sunnie Day 6 years ago

    Good Morning Lord,

    Have always worked with light weights and you are right they are great. My daugher and I created a 30 minute routine with weights and floor exercises and it has been really good. I find my knees dont do too well with any jumping any more..the age thing..ugggg but other than that I find it a really great way to work out...Thanks for another great hub!

  • Lord De Cross profile image
    Author

    Joseph De Cross 6 years ago from New York

    You are welcome Lisa42!

    That's the purpose of doing it. If not weights are available, you can grab some spring water bottles and give this session a go!

    LORD

  • lisa42 profile image

    lisa42 6 years ago from Sacramento

    Thanks for the workout tips. I've been riding a stationery bike, but want to add some upper body exercises, too. This helps!

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)