Quick 10-20 min. routine for busy days?

N

neonurse

0
Hello,

I joined a fitness center about six weeks ago and have an established routine for when I go to the gym, but on the days that I go to work (3-4 per week) I am gone for 15 hours and only have time for about 10-20 minutes at home before I go to bed. I have a set of exercise tubes (Bodylastic home gym), a stability ball, and dumbells (5, 8, 10 and 15lbs). I can't do any cardiovascular exercise before bedtime or I can't sleep. Could any one suggest a routine or two using the above equipment?
Thanks,
nb
 
Surely I would have thought someone would have responded by now.
Your imagination is limit when using the stability ball... while seated using either your dumbells or the tubes, overhead press, lateral raise, bicep curl, chest press, back extensions. Stability exercies... crunches, push ups, reverse crunches, and ump-teen other exercies difficult to explain by name. Exercises without the stability ball... lunges (forward, diagonal, backwards), squats, wall sits. If you are limited to 10-15 minutes, do one exercise per muscle group, 2 sets of 10-12 reps and superset (do 1 set for your bicep, 1 set for tris, second set for bis, second set for tris - no rest in between sets). Hope this helped at least give you some ideas of where to start. Good luck!
 
Sure. Try this. You'll need some equipment and a clock with a seconds hand.


Wait until the hands are on the 0. Then begin...

- Do 10 pushups (full range of motion, none of that half range stuff). Do them fairly quickly though. This should take you 10-15 seconds.

- Immediately after that (no rest at all) Do 10 bent over dumbbell rows (use the tubes or the 15 lb. dumbbells, whichever provides the greater resistance). This should also take you about 10-15 seconds.

- Immediately after that drop to the floor and do 10 sit-ups. Again, this should take about 10-15 seconds.

- Immediately after that stand up and do 10 full squats with your bodyweight through a full range of motion (you can hold the dumbbells or the tubing in your hands for added resistance. Or you can put all of your dumbbells in a backpack for even more resistance).

- Rest 30 seconds and then repeat the cycle as often as you can in the amount of time you have allotted. You should get at least 10 cycles.

At first this should be easy but after you have done a few cycles it will start to get harder and harder. By the 10th-12th cycle many people in decent shape start struggling to get to 10 reps on the pushups and situps.

Try that. It should give you a pretty good mix of a resistance and aerobic workout in a minimal amount of time. Let me know how it goes. :)
 
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