Friday, June 8, 2012

15 Minutes and Functional Strength

You can do a complete functional strength workout in 15 minutes.

An example of a complete workout is as follows(video links are provided for some of the less known exercises):

Upper Body-  push-ups and    pull-ups,  2 sets of 8-10 repetitions (will vary depending on the individual's strength, health,etc.)  If no pull-up bar is available chair dips and bicep curls (with a free-weight or other weighted object of appropriate weight for exerciser's strength) can be substitued.  

chair dip clip  http://www.youtube.com/watch?v=tKjcgfu44sI

Lower Body-  squats ( regular or single leg)  2 sets of  8-10 reps 
or  lunges 2 sets of 8-10 with each leg .
single leg squat clip -
http://www.youtube.com/watch?v=zJCA7pQ1o7g&feature=related


Core-  bridges  2 sets of 10 or 1 set of 20 and "bird dogs" (quadraped exercise) 1 set of 20.
Bird dog clip- http://www.youtube.com/watch?v=zzS66fmX6rc&feature=results_video&playnext=1&list=PL1075D92E879C6CCB

The above workout, or variations, can be performed correctly with appropriate rest intervals between sets, in 15 minutes.  You can also choose specific areas to focus on in your session. Example: upper body and core in one session and lower body in the next, etc.

The exact workout will depend on your goals, your schedule, current level of strength and other individual conditions. 

Remember to seek out appropriate training for any exercises that are unfamiliar to you.

Get your 15 minutes!!!


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