Short on time? Get the most bang for your buck. We show you how in two simple, but effective moves.
Time Saver
Oxygen #49, pg. 52
By Maureen Hagan
Change is as good as a holiday, especially when you hit a training plateau and stop seeing the results you expect. The best remedy? Change it up. Here are just two moves you can incorporate into your routine and get more, in less time.
abdominal rocker
Begin by lying on the floor with your legs extended up toward the ceiling so your heels are directly over your hips. Hold a medicine ball (six kg to start – increase the weight as you progress) with both hands and raise your arms over your head so the ball is just above the floor. Pull your abs in and lift your upper body, reaching up to place the ball between your ankles. Maintain the curl up as you lower your arms to your chest and slowly lower your legs toward the floor. Pause, breathe in, and then as you exhale, pull your legs up to the starting position, reaching up with your hands to retrieve the ball. Lower your upper body as you take the ball back overhead to the starting position and repeat. Perform 12 to 15 repetitions.
deadlift with anterior
arm raise
Begin in an upright position with your feet hip distance apart and either hold a medicine ball in front of your body or hold a dumbbell in each hand (palms facing inward and thumbs forward). With your knees slightly bent and your torso upright and neutral, tip from your hips to lean your torso and upper body forward while pushing your hips slightly backward as you lower the ball down to the level of your kneecaps. Next, lift your arms straight up in front alongside your ears with your thumbs leading – keep your shoulders down away from your ears and your spine in neutral throughout the arm raise. Pause briefly, then lower your arms and return to standing by lifting your torso up.
Perform one set of 12 to 15 repetitions, lifting the ball slowly in three counts, pause for one count and lower in four counts (twice as slowly as the lifting phase).
treadmill workout
Put the machine in manual so you can adjust it for interval training. Warm up for seven to 10 minutes at a moderate speed and intensity and little to zero incline. The workout will vary as follows: five minutes moderate to high intensity fast walk or jog followed by a one minute moderate intensity walk recovery. Repeat this six-minute circuit three times, varying the incline on the treadmill each time – begin with a low to moderate incline, try to double it on the second interval and return to the first incline on the third interval. Intervals are ideal for those who wish to challenge their cardiorespiratory system and burn more calories in a shorter period of time. Finish with a three to five minute active recovery (moderate pace walk on level or zero incline, with stretches to follow).
For a sustained moderate to high intensity workout, warm up for five minutes at a moderate speed and intensity and zero incline. The workout will vary as follows: every five minutes add speed and/or incline so that by the end of four intervals you will have reached a sustained high intensity and moderate incline working at your highest possible level of intensity.
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place the ball between your ankles. Maintain the curl up as you lower your arms to your chest and slowly lower your legs toward the floor. Pause, breathe in, and then as you exhale, pull your legs up to the starting position, reaching up with your hands to retrieve the ball. Lower your upper body as you take the ball back overhead to the starting position and repeat. Perform 12 to 15 repetitions.
