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Three, 20-Minute Home Workouts
October 24, 2008
Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you.
While everyone wants a perfectly sculpted body, when it comes down to working out, many of us have more excuses than motivation. The gym’s too far away. I’ve had a rough day at work and I’m tired. I’m addicted to the Internet. Blah, blah, blah.
Well, you can kiss those excuses goodbye.
* Can’t make it to the gym? We give you three workouts that can be done at home.
* Don’t have a lot of time? Give us a mere 20 minutes three times a week, and we’ll hit all the major muscles of your body.
* Don’t have a lot of equipment? Try one of three different routines: a workout for those of you with only a barbell, weight plates and a bench; a workout for those with only dumbbells and a bench; and one for you poor saps who don’t have any equipment at all.
WHO NEEDS THEM?
Whether you’re new to weight training or are a veteran lifter, you will benefit from these workouts, especially if you fit one of these profiles:
* The person who works out consistently, but is about to enter a busy period that won’t leave him time to complete his regular workout. Our clock-conscious routines will help you maintain your muscle and conditioning.
* The beginner who isn’t quite ready to join a gym. These routines will acclimate you to training, and help you learn basic exercises and develop neuromuscular coordination.
* The experienced exerciser looking for an additional workout routine. If you’re currently doing a three-day body-part-split and would like to add a fourth day, any one of the workouts presented here provides a great way to hit your entire frame a second time during the week.
* Someone who has hit a plateau in their training program and needs a shock routine. One of these 20-minute full-body regimens will give your body a whole new stimulus.
* The equipment-challenged. You don’t need a full array of iron to get a complete workout–just a barbell, some dumbbells of your own body weight.
WORKOUT #1
THE NO-EQUIPMENT-NECESSARY WORKOUT
When to use it: Having no access to equipment shouldn’t prevent you from getting into shape. A body-weight-only program does have a few drawbacks–mainly, it’s hard to manipulate your intensity by increasing the weight load on the muscles, and you really can’t effectively work “puling” muscles such as back and biceps. But this program can be just the ticket if you’re a beginner trying to break into the habit of training before getting some equipment or a gym membership; if you’re traveling and want to maintain your shape on the road; or if you don’t have the time to do your regular training routine but you want to do something.
1. BODY-WEIGHT SQUAT (legs) Put your hands on your hips or fold them over your chest (1a). From a standing position, feet about shoulder-width apart, squat down until both knees reach 90 degrees (1b). As you lower yourself, keep your lower back slightly arched, head up, and stick your glutes out as if you were going to sit in a chair. Also, be sure that your knees aren’t out past your toes as you descend–if they are, you’re not moving your glutes back far enough on the descent. Once you reach the bottom position, flex through your quads, hamstrings and glutes to power yourself back up to a standing position and repeat.
2. SIDE-TO-SIDE LUNGE (legs) With your hands on your hips, assume a comfortable stance, feet shoulder-width apart, head up and torso erect (2a). From there, step with your right leg straight out to your side, as deep as you can go without moving your left foot. Plant your right foot and bend your right knee to 90 degrees (2b). Then, flexing the muscles of your thigh, push yourself back up to a standing position and repeat the movement with your left leg. Alternate side to side in this fashion until you’ve completed 10 reps per leg.
3. INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight–you should resemble an inverted V (3a)–then slowly lower your head toward the floor until your arms are almost bent 90 degrees (3b) and repeat.
4. PUSH-UP (chest) Place your hands a little wider than your shoulders, put your toes on the floor, feet and legs together, and raise up into an arms-extended position (4a). Slowly lower yourself until your chest just touches the floor (4b), return to the starting position and repeat. As you lower yourself, concentrate on feeling the stretch in your chest, and flex on the way up rather than using a quick piston action to finish your set.
5. CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest (5a). As you descend, your elbows will point outward; once your chest comes in light contact with your hands (5b), slowly return to the starting position and repeat.
6. LYING TORSO RAISE (lower back) Lie facedown on the floor and place your hands loosely behind your neck (6a). Slowly raise your upper body until your chest is a few inches off the floor (6b). You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat.
7. WEIGHTLESS CONCENTRATION CURL (biceps) Standing, grasp your left wrist with your right hand (7a). Apply pressure with the hand as you slowly and deliberately curl your left arm (7b). Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Complete all reps for one side before switching arms. Since you don’t have the benefits of a weight, you need to do this exercise in a controlled fashion–focus on keeping your working biceps fully engaged throughout each rep, and apply some challenging pressure with that nonworking hand.
8. CRUNCH (abs) Lie faceup, your knees bent and feet on the floor. Keep your hands behind your head (8a)–avoid the temptation to pull on your head as you tire. Curl your torso as you bring your shoulder blades up a few inches (8b), squeeze your abs, and then slowly return to the starting position. To keep the pressure on, don’t spend more than a second in the “down” position; the longer your shoulder blades are off the floor, the more work your abs must do).
WORKOUT #1
EXERCISE (2 Sets of 10 for each exercise)
Body-weight squat
Side-to-side lunge
Inverted push-up
Push-up
Close-grip push-up
Lying torso raise
Weightless concentration curl
Crunch
Instructions: Perform these exercises as a circuit; go directly
from exercise to exercise without resting, and rest one or two
minutes once you complete the first circuit before beginning
the second one. If you can get through the circuit twice and
have time left over, try getting a third circuit in.
WORKOUT #2
THE BARBELL AND BENCH WORKOUT
When to use it: This routine, designed by Sandy Shafer, certified personal trainer at the Sports Club/LA in Los Angeles, is built around the premise that if you have only 20 minutes, you should do the most effective exercises possible in that time. The mix of compound and high-powered single-joint moves will tax your major body parts and let you get the most bang for your buck in a short period. If you have a barbell and a bench, this workout is certainly a step up from the body-weight-only routine, and makes a good segue for someone wanting to take on a regular three- or four-day body-part split in the future.
1. DEADLIFT (thighs, back) Position your feet hip-width apart, toes pointed straight ahead and a barbell set in front of you. Squat down, maintaining a neutral spine position with your abs drawn in. Grab the bar just outside of your knees with an overhand grip (1a). Lift the bar from the floor by pressing through your feet, with slightly more pressure in the heels. The knees and hips should extend together while you keep the bar close. Once you reach a standing position (1b), lower the bar back down to the starting position by bending your knees and descending the same way you came up. Repeat. Don’t touch the bar to the floor before beginning the next rep.
2. FLAT-BENCH PRESS (chest) This move is a bit tricky if you don’t have a spotter or a rack on your bench. Lie faceup on the bench and grasp the barbell with a grip just outside of shoulder width (2a). Lower the bar toward your chest until your upper arms are parallel to the floor (2b)–lowering the bar any further may put too much stress on your shoulder joint. Slowly return to the starting position and repeat.
3. BENT-OVER ROW (back) Start with your feet hip-width apart and a slight, bend in your knees. Lean forward at the hips until your torso is about 60 degrees in relation to the floor, maintaining the natural arch in your back and keeping your abs tight. Grasp the barbell with an underhand grip, with your arms hanging straight down from your shoulders (3a), and lift the bar toward your belly button (3b), your elbows scraping your sides on the way up. Slowly return to the starting position and repeat.
4. STANDING MILITARY PRESS (shoulders) Stand with your feet hip-width apart, knees slightly bent and toes pointed straight ahead, keeping your lower back and abs tight. Take a grip on the bar just wider than your shoulders and bring the bar up to clavicle level (4a). Slowly press the bar overhead (4b), using the cadence explained in the instructions (page 100), extending your arms without locking out while maintaining the natural arch in your spine. Slowly return to the starting position and repeat.
5. STANDING BARBELL CURL (biceps) Stand with your feet hip-width apart, maintaining your spine’s neutral position and keeping your abs flexed. Grasp the bar with an underhand grip just outside shoulder width (5a) and slowly begin curling the bar to full elbow flexion (you’ll end up near your shoulders) (5b), keeping your elbows by your sides. Then slowly return to the starting position and repeat.
6. FLAT-BENCH FRENCH PRESS (triceps) Lie on your back on a bench and lift the bar straight over your chest, holding a shoulder-width grip (6a). Keeping your upper arms stationary, slowly bend your elbows to lower the bar to a point just over your forehead (6b). Forcefully flex your triceps and return to the starting position and repeat.
7. LYING KNEE RAISE/ REVERSE CRUNCH (abdominals) Lie on a bench, knees bent to 90 degrees and held in the air, hips at 90-degree angles (7a). Lower both legs slowly, maintaining the natural arch of your lower back and keeping the bend in your knees. Don’t let your feet hit the floor (7b). When you reach the bottom position, bring your knees back up and toward your chest until your glutes come off the bench (7c). Slowly return to the starting position and repeat.
WORKOUT
EXERCISE ( 1 Set of 8-12-6 for each exercise)
Deadlift
Flat-bench press
Bent-over row
Standing military press
Standing barbell curl
Flat-bench French press
Lying knee raise/reverse-crunch (1 set of 15)
Instructions: This routine should be preceded by a full-body warm-up, such as a five-minute jog of another type of cardio activity. So you’ll get the most out of each move, we’re having you do drop sets. You’ll do one complete set each, beginning with a challenging weight (about 65 percent to 75 percent of your one-rep maximum for that exercise) with which you’ll do eight to 12 reps. You’ll then drop about 20 percent of the weight and do six more reps. The better your cardio warm-up, the more weight you’ll be able to handle per move, so take your warm-up seriously. (And if you have more than 20 minutes, you should add one lighter warm-up set to each exercise!) A key to getting the most out of the workout is to maintain a 2-2-4 tempo on every rep: a two-second concentric contraction, a two-second pause and squeeze at the midpoint, and a completely controlled four-second negative.
THE DUMBBELL AND BENCH WORKOUT
When to use it: This workout, designed by Jimmy Pena, C.S.C.S., athletic director at the Ritz-Carlton resort in Half Moon Bay, Calif., uses a few killer exercise combos to get you in under the desired 20-minute window. Use it only if you have a bench and dumbbells and you’re looking for a quick way to blast your entire body. The beauty of the routine is that the combination of exercises provides some added coordination and strength you don’t normally get out of a traditional workout.
1. SQUAT/SINGLE ARM CURL/PRESS (thighs, biceps, shoulders) Choose a weight you can curl and press overhead–which will be less than you can squat. Stand with a dumbbell in one hand, other hand on waist, head up and your back in its natural arch (1a). Slowly bend your knees until your thighs are parallel to the floor (1b). Return to a standing position while simultaneously curling the dumbbell to shoulder height (1c). From shoulder height, palm facing backward, flare your elbow out while rotating your hand forward as you press the dumbbell overhead (1d). As you return the weight to shoulder height, execute the negative portion of a bicep curl and go back down toward the floor into your next squat. (Complete set on one side and switch)
2. BENT-OVER ROW/KICKBACK (back, triceps) You’ll need two different dumbbells for this exercise–one light-to-medium and one heavy. Place one knee and your nonworking hand on a flat bench for support, then bend forward at the hips and grasp the heavy dumbbell in your free hand (2a). Pull the dumbbell up to your abdomen (2b). Do 12 reps, then immediately grab the lighter dumbbell and raise your upper arm until it’s parallel to the floor and your elbow is bent 90 degrees (2c). Keeping your upper arm stationary, slowly extend the dumbbell up and out behind you (2d). Pause when the arm is extended, then return to the starting position. Do 12 reps. Repeat the two exercises on the other side of-your body.
3. DUMBBELL CHEST PRESS/ FLYE (chest) Choose a weight with which you normally do a flye. Lie back on a flat bench with a dumbbell in each hand, elbows bent 90 degrees (3a). Slowly press the dumbbells directly over your chest until your arms are fully extended (but unlocked) (3b), then slowly return to the starting position. From the bottom position, extend the weights out to each side of your body (keeping your elbows slightly bent) (3c) and bring them up in an arc until they lightly meet at the top (3d). Then return to the starting position and bring the dumbbells in closer to your shoulders for the next press.
4. DOUBLE CRUNCH (abdominals) Lie faceup on the floor, raise your legs six inches off the ground, and place your hands by your ears (4a). Slowly curl your chest toward your pelvis while simultaneously curling your pelvis toward your chest (4b). Slowly return to the starting position and repeat.
WORKOUT
EXERCISE (2 sets of 12)
Squat/curl/press
Bent-over row/kick-back
Press/flye
Double crunch
Instructions: These exercises are more complex than most because you’re doing multiple things at once. Take your time to do each movement, with slow, controlled positive and negative motions–at two sets apiece, there’s no need to rush through an exercise. Rest about 30 to 45 seconds between sets, taking just enough time to catch your breath and change the weights, if necessary. If you really want to shave some time off the workout, superset the chest and ab moves–go back and forth between the press/flye and double crunches with no rest between sets.
BONUS USES
* Though designed for the home and for those with limited equipment, these routines can also be used at the gym.
* The body-weight exercises can be used in a regular workout–pair them with weighted exercises to form a compound set. For example, on triceps day you can follow a set of cable press-downs with a set of close-grip push-ups to failure.
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
Michael Berg “Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you”. Men’s Fitness. . FindArticles.com. 23 Oct. 2008. http://findarticles.com/p/articles/mi_m1608/is_1_19/ai_95632130
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