Thursday | February 09, 2012
Weight lifting without the weights
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By
Nancy Cole
30 March 2006
It happens to all of us.
You’re crunched for time and the gym is jam-packed. You’ll never get in a full workout if you have to wait for machines and share free weights.
Do you bag your workout? You could just go to Starbucks, but your body is thirsting for a workout.
Try a body-weight circuit workout. Attempt as many rounds of the two-part circuit as you have time for. You’ll sweat, burn calories, stay motivated by the novelty of doing something different.
Complete this circuit:
20 step-ups on each leg on a bench
15 push-ups (on your toes if you can)
8-10 pull-ups (modified for most women) and full for most men
25-30 knee-ins on a bench
15 triceps dips
REST
30 plie squats
25 leg raises
10 inverted rows
50 reps walking lunge
15 push-ups
REST
If you are not very conditioned or if you lack muscle endurance, rest for 30 seconds after every two exercises. Otherwise, challenge yourself with as little rest as possible.
The best thing about a full-body workout is you don’t have to wait for the weights.
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© 2006, The Miami Herald.
Visit The Miami Herald Web edition on the World Wide Web at www.herald.com
Distributed by Knight Ridder/Tribune Information Services.
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