No one wants to spend all day in the gym, but everyone wants their workout to be effective. Try this straightforward workout plan that will get your heart pumping and work your whole body. Do light to moderate weight and high reps for cardio and a high fat burn.
Barbell Hip Bridge 4 sets of 20 reps
Lying supine, the barbell over your hips, bring the heels of your feet close to your glutes. Measure the proper distance by placing your hands by your sides and making sure the tips of your fingers touch the heels of your feet. If you are too tight to do this, get as close as you can. You will get there over time, maybe even during the course of the workout as your move your body through a full range of motion. Once you’ve measured, grip the bar and lift it with your hips. These can also be done off the bench, lying so the bench touches right on your lower scapula and up to your shoulders.
Jump Squats 4 sets of 20 reps
Start in squat position to load, hands in front of your face. Push up through your heels into a hop as high as you can, pushing your hands down by your side to assist in momentum. When you land, land in squat position and immediately jump up again. These can also be done with lightweight.
Wide Grip Barbell Bent Over Row 4 sets of 20 reps
Standing with your feet hip’s width or shoulder’s width distance apart, grip the bar so that your hands are 6 to 8 inches away from your body on each side. Bend at the hips so your upper body makes about a 65 degree angle with your lower body. Keep your back muscles engaged and your abs high and tight to protect your spine, leaving the bar hanging in front of you. Pull the bar with power into your upper or mid abs, and lower with control.
Wide Grip Leaned Back Lat Pulls 4 sets of 20 reps
Set the weight to moderate and sit on the machine. Grab the bar above you right at the bend on the ends for a wide grip. Keeping your back muscles engaged, lean back and pull the bar into your chest with power. Release with control.
Weighted Decline Sit-ups 4 sets of 25 reps
Locate a declined bench and a weight plate. If you can’t lie on the bench and safely put the weight on the ground without falling or straining your back, the weight is too heavy. Lying supine on the bench, place the weight on your stomach. Do a sit-up, lifting the weight above your head as you do. Lie back with control.
This workout will definitely work everything in your body including your arms with the rows and lat pulls. Give it a go, and beast it!
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