A Simple To Follow Basic Work Out

Just a small amount of time and a simple work out can often make you refreshed and good about yourself. A lunch time workout or exercising when you arrive home after work is all you need. If an hour is too much then split the exercises into half an hour in the morning and half an hour during the day or evening. The following exercises are not too demanding and will not leave you sweating profusely. These exercises will not challenge and are not meant for you advanced trainers out there. They are designed more to keep your physique looking good and healthy. Make sure you eat a healthy snack one hour before your workout and a full meal afterwards.

Cardiovascular and Lower Body Exercise.
It really is quite simple and effective, all you need to do is put on a good quality pair of walking shoes and go for a walk around the block for half an hour each day. Don’t be put off if the weather is bad, dress accordingly. If the weather really is that bad then there is an effective alternative, ignore that lift button and walk up those stairs. By doing these options you will help to maintain your leg muscles along with the very important issue of keeping your heart healthy. In order for you to progress and of course so you do not get bored, try to increase your pace on a weekly basis. Also change from one day to another by that I mean one day walking round the block another go for a walk round the park.

Upper Body Exercises
After your cardiovascular workout, you then go onto some upper body exercises. You only need to do these three times a week to get those all important results.

1.Basic Push-ups
Rear deltoids, chest area and triceps will be worked out when doing basic push-ups. Try and get to 3 sets of 10 – 15 repetitions, work yourself up gradually. How many you can do will depend on your fitness level. If you are finding this amount too easy then all you have to do to make it more difficult is to raise your feet and place them on a chair. To get started lie face down on the floor, extend your legs behind you place your hands beneath your shoulders. make sure those fingertips are pointed straight ahead. Keeping your head aligned with your spine and your back flat. Start by extending your arms from your shoulders, if done right your whole body will lift off the floor. Go down almost to the floor, while keeping your body stable. Inhale as you go down and exhale as you go back up to your starting position, avoiding locking your elbow.

2.Close-Grip Push Ups
Your Inner chest, trunk muscles and triceps will be worked out when doing close-grip push-ups. As with basic push-ups try and get to and maintain 3 sets of 10 – 15 repetitions. Start off in the same position as the basic push-up and don’t forget the all important breathing pattern of inhale as you go down and exhale as you go back to your starting position. Form a triangle with your index fingers and thumbs by bringing your hands together. When you go down you will notice your elbows go to the side. With close-grip push-ups it is very important to make sure you stretch and start off slowly as these types of exercises can put a strain on your wrists.

3. Wide-Grip Push Ups
Rear shoulders, some parts of your back and chest will be worked out here by doing these exercises. As with the previous exercises aim for 3 sets of 10 -15 repetitions and begin with the same starting position as the basic push-up. Position your hands beyond shoulder width, pointing your fingers forward. Wide-grip push ups are more demanding, so don’t be surprised if you tire quickly. By using the above variation it will help keep your upper body muscles stronger and fitter.

Exercising your legs
Get out your dumb bells for this exercise. Starting position is firstly to spread your legs, hip length keeping your legs fully extended. Keep your back straight while holding the dumb bells in each hand. Bend your knees, slowly, until thighs are level to the floor. Return back to the starting position. This exercise will build up muscles in thigh and buttocks. There are not set repetitions for this exercise, just keep going until your legs are too tired.

Exercising your Chest
After exercising your leg muscles we move onto the chest, again using the dumb bells. Starting position, lie on your bed with your stomach up, get hold of your dumb bells in each hand. Fully extend your arms, making sure your palms are facing each other. Lower your weights outwards and down until parallel with shoulders. Exhale and then return weights to starting position. 3 sets of 8 – 12 repetitions. You will work out your pectorals with this exercise.

Exercising your Arms
Finally the arms. Find yourself a chair and place your feet placed hip width apart. Hold your dumb bells, palms facing inwards in front of you. Extend one arm and then curl weight into a small arc and back to starting position and then your other arm. You need to move your forearm so your palm faces your shoulder at the top of the movement. As with the chest exercise aim for 3 sets of 8 – 12 repetitions.

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