focus on major muscle groups in compound (multi-joint) exercises
strong emphasis on lower body (biggest muscles in body)
These boost metabolism and are MORE important in a short workout.
You’re traveling? No weights? Perfect. Skip the weights and hold your carry on as you do squats and lunges, lift and press it as you do rows and chest press. (better yet, put something IN IT). Your body has no idea what shape the weight you’re lifting is.
The circuit (time-effective! and results-oriented!):
Squats (I’m wearing a vest to add weight and holding a kettlebell)
Bent Over Rows (with Power for bone density: control down always)
Rear Lunges (vest is in my resources/Amazon page flippingfifty/resources)
Chest Press
Wall sit
(and repeat)
Exercise tips:
Weight on heels emphasis for squats and lunges
Power on the way up (against gravity)
Wall sit: lower back is not pressed to wall, hips shoulders and head are
Move arms up and down on a wall sit to enhance core exercise
Do this circuit 2-3 times for best metabolism boost, 4 times if you have the time and that’s appropriate based on your fitness level.
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Need a reset? More short workouts in the 5 Day Flip https://www.flippingfifty.com/5dayflip
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Happy Friday! Enjoy the weekend!