Women are very busy people. They are usually the first in the family to get out of bed in the morning and the last to lie down at night. During the day, women are busy going to work, overseeing family obligations and social commitments and caring for the children and their partner.
There?s very little down time for anything else.
Tha why this 20 minute full body circuit is simple, easy and effective for every busy woman.
Why This Program Works
Every exercise in the 20-minute program activates the whole body to maximize your potential for getting into shape.
The workout will help tone up the thighs, butt, arms and abdominals.
The circuit is effective because it uses compound exercises – movements that require more than one joint and more than one muscle group, essential for weight loss and staying fit and healthy.
?Le Do It!
Do the circuit three times a week for 4-6 weeks for best results. If you are new to exercise please consult your medical practitioner before starting any physical activity.
Warm Up ? Give yourself 10 minutes to thoroughly warm up. Walk uphills, jog, cycle or use a cardio machine.
Your Program
Do all exercises once then rest for 1 minute before repeating 1-2 more times.
Step Ups?????????????????? |
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Perform this exercise on a step no less than 28cm. It targets the glutes (butt) and thighs. |
Push Ups |
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You can perform this move either on your knees or on toes. Lower yourself slowly and tighten the abdominals as you push up. Targets the chest, arms and abdominals. |
Lunge with Straight Arm Raises |
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Make sure the heel of the front foot does not lift off the floor. Lower the back knee closer to the floor and keep your spine straight. Targets the whole body. |
?Oblique Crunches |
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This exercise activates your oblique abdominals (your side abs). Keep your chest open and elbows pointing outwards not in front of you. |
Plank |
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?Brace your abdominals and keep your elbows aligned with your shoulders. Try to hold the position for 20 seconds. Targets the whole body. |
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About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
