Personal Fitness Workout Weight Training Program
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See my one week workout after the following article

20 Minute Home Work Out

By: Diana Statham

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

Author Bio
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.

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My One week Workout

Workout three days a week; This is for a recent Monday
This is an overall conditioning workout

Knee tuck:   275 reps in 4 sets    no weight
Crunches:   300 reps in 3 sets   no weight
Overhead Pully Tri:  60 reps in 3 sets   40 lbs
Overhead Pully Tri:  45 reps in 3 sets   45 lbs
Calf Rise:   120 reps in 4 sets   89 lbs
Squat:    20 reps in 2 sets   89 lbs
Front Press:   30 reps in 3 sets   89 lbs
Back Pully Pull:  60 reps in 4 sets   80 lbs
Curl Bar Curl:   30 reps in 2 sets   80 lbs
Front Pully Pull:  60 reps in 4 sets   80 lbs
Dumb Bell Bench Press: 10 reps in 1 set   2-65 lb DBells
Shrugs:   50 reps in 2 sets   94 lbs
Total reps: 1,040
Power Bench Press:
5 total sets:  1 rep with 240 lbs, 7 reps in 4 sets with 230 lbs
Total all reps: 1,048  in 3.5 hours
Tempature in room: 85 degrees and 95% humidity

Workout three days a week; This is for the following Wednesday
This is an overall conditioning workout

Knee tuck:   350 reps in 4 sets    no weight
Crunches:   450 reps in 3 sets   no weight
Overhead Pully Tri:  80 reps in 4 sets   45 lbs
Calf Rise:   120 reps in 4 sets   94 lbs
Squat:    30 reps in 3 sets   94 lbs
Front Press:   30 reps in 3 sets   94 lbs
Back Pully Pull:  50 reps in 4 sets   85 lbs
Curl Bar Curl:   20 reps in 2 sets   80 lbs
Front Pully Pull:  50 reps in 4 sets   85 lbs
Dumb Bell Bench Press: 10 reps in 1 set   2-65 lb DBells
Shrugs:   20 reps in 2 sets   100 lbs
Total reps: 1,210
Power Bench Press:
5 total sets:  2 reps each set with 230 lbs
Total all reps: 1,220  in 3.5 hours
Tempature in room: 87 degrees and 95% humidity

Workout three days a week; This is for the following Friday
This is an overall conditioning workout

Knee tuck:   400 reps in 4 sets    no weight
Crunches:   600 reps in 3 sets   no weight
Overhead Pully Tri:  90 reps in 4 sets   45/50 lbs
Calf Rise:   140 reps in 4 sets   100 lbs
Squat:    20 reps in 2 sets   100 lbs
Front Press:   30 reps in 3 sets   100 lbs
Back Pully Pull:  40 reps in 4 sets   90 lbs
Curl Bar Curl:   30 reps in 2 sets   80 lbs
Front Pully Pull:  40 reps in 4 sets   90 lbs
Dumb Bell Bench Press: 10 reps in 1 set   2-65 lb DBells
Shrugs:   30 reps in 1 sets   105 lbs
Total reps: 1,430
Power Bench Press:
5 total sets:  2 reps each set with 230/235 lbs
Total all reps: 1,440  in 3.5 hours
Tempature in room: 88 degrees and 88% humidity

Personal Weightlifting Records from age 40

Snatch - 140 lbs
Clean & Jerk - 195 lbs
Military Press - 185 lbs
Push Press - 205 lbs
Overhead Jerk from racks - 235 lbs
Dumb Bell Bench Press - 2-105 lb DBells
Barbell Bench Press - 295 lbs
Barbell Bench Press - 8 sets of 5 reps each with 240 lbs
Deadlift from floor - 380 lbs
Deadlift from blocks - 640 lbs
Squat - 380 lbs
Power Pull - 325 lbs
Barbell curl - 140 lbs
Dumbell curl - 2-55 lb Dumbells
Full Set Ups - 1200 in 1 set
Crunches - 1800 in 1 set
Push Ups - 60 in 1 set

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