Ladies, many of us are fortunate to have the time to workout 5-7 days a week. Others, unfortunately, are very limited to specific days and times. What options are available for those ladies who have less time for exercise? There are many possibilities!
You can take a Lucille Roberts fitness class (an intense 45-minute workout). Another option is using a cardio machine for 30 minutes while incorporating high and low intervals.
Strength training is also important. This exercise regime that I am providing is a total body workout using no weights or machines–just your own body weight. It can be done at the gym or at home in about 30 minutes or less.
1. Warm-up Do 30 seconds of each of the following, for a total of 5 minutes:
- Jog in place
- Jumping jacks
- Jump rope
- Mountain climbers
2. Stretch Do a quick stretch of the following muscles:
- Hamstrings
- Hip flexors
- Oblique area
- Arms
- Shoulders
- Quadriceps
3. Strength Training Perform 3 sets of 8-10 reps for each of the following exercises:
- Push-ups
- Lunges (alternating legs)
- Squats
- Bicycle crunches
- Pelvic bridges/tilts
- Forearm plank raises
I hope this workout helps meet the needs of women with limited time. It can also be a new, challenging workout for anyone to try. Remember, ladies–keep working out hard to meet your goals!
Trainer Tip by Gisela Andalia, group fitness instructor and personal trainer at Lucille Roberts Jersey City.
