Multitask Your Workout - Part I
Now that you read about how to stay in shape all winter and kick up your workout for spring, it's time to get into beach body shape with multitasking workouts. Multitasking workouts are easy. We do it every day while mixing home chores, work and our many to-do lists.
The moves combine muscles in the upper body and lower body simultaneously, while putting you a little off-balance for core strengthening. You then add cardio intervals between moves for a total body workout.
The best part? It's the reason we multi-task in the first place. These moves will cut your work-out time in half.
1) Leg Lunges and Bicep Curls
Start with 15 right leg lunges forward (be sure to step far in front, landing heel-then-toe and keeping the right knee directly over the ankle as you lower.) It becomes a multi-tasker by adding front bicep curls when you come back to a standing position. Use weights heavy enough for you to feel challenged after 15 reps. Keep your abs tight. Lower the weights as you lunge forward again.
2) Leg Lunges and Tricep French Press
Do 15 left leg lunges forward while lifting one or two heavy weights overhead into a tricep french press. You do this by bringing your weights together overhead and bending the elbows. The weight is now behind your neck. Lunge forward. As you bring the left leg back to stand tall, lift the weight back overhead by extending the elbows. Be sure to keep the arms right next to your head and elbows pointing forward, not out to the sides.
3) Plea Squat Shoulder Press
Assume a plea squat position by standing with feet wider than shoulder width apart and toes pointed out to the sides. Bend knees at a 90 degree angle so that your knees are directly over the heels and your waist is almost at knee level. Engage your abs, start a shoulder overhead press with the weights in your hands, palms facing forward, in line with your ears. Straighten the elbows and press weights to the ceiling as you straighten the legs. Bring weights back down and end at your ear level, as you squat back toward the floor, taking care not to bounce weights into your shoulders. Do the plea squat shoulder press for 15 reps.
Do one minute of jumping jacks or simulated jump rope between each numbered move. Repeat 1-3 for a total of 3 sets. You will work quads, glutes, triceps, biceps, shoulders, inner thighs and abs.
In my next column I will involve the outer thighs, calves and hamstrings, upper and lower back, chest and more.
Check out the "Multitask Your Workout - Part II" article for a new routine.
To see these moves in real time, visit www.nikkifitness.com for a demo, and for information on how to get my multi-tasking half hour workouts, including the Military Wife Workout DVD.
Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com.
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