Wednesday, May 30, 2012

Fit-20 Workout 05-30-12


Fit-20 Workout 05-30-12


This is the first 20-minute fitness workout, and I think you'll like it. This is one of my personal favorites, because it seems so easy at the beginning, but then it gets frighteningly difficult, quickly.

What is Fit-20? A program made up of 20-minute fitness routines designed to be done just about anywhere, anytime, and with minimal equipment. Read more here.

Warm up (2-5 minutes) - jogging, jogging in place, jumping jacks, slow shadow boxing, or anything else.. whatever works for you.

Workout

start. do:
9 Sit-ups
9 Squats (body weight only)

Repeat as many times as you can in 16 minutes. Rest as little as possible between (and during) sets.

Run - 1/4 mile run (2-5 minutes) - finish up with a strong 1/4 mile run.
end. catch your breath.

Notes
  • Pull-ups - spot yourself as much as needed. When you get to the point where you're using more legs than arms, switch to a chin-up grip.
  • Squats - if your legs and butt aren't feeling the squats by the 4th or 5th set, you can start adding weight by holding dumbbells.
  • 16 minutes too long? - if you can't complete all 16 minutes, switch to cardio and finish the 20 minutes with more running, jumping jacks, shadow boxing, or dancing. (whatever you like to do that keeps your heart rate up.)
  • Log your workout - keep a log of your workouts, both the quantity of how many sets you did, the time it took you to do it, and how you felt during it.
Good luck, and train hard!  Let me know how it goes..

-Chris Butterworth

Legal Disclaimer (don't blame me).

Warning - I am NOT a licensed physical trainer, therapist, nutritionist, or a doctor.  I am a regular guy who just happens to love exercise and fitness.

Exercise can be dangerous if done incorrectly or in excess.  I can't see you, and you can't see me, to know if you're doing an exercise incorrectly, which could lead to injury.

Please Please Please seek help / advice / counsel from a local professional before starting a new program, or before doing an exercise you're unfamiliar with.  This information is intended as a guide to point you in the right direction.  If you aren't familiar with the exercises described herein, I highly recommend seeking professional advice before trying them.