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| 20 Minutes is All |
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[ 2009-12-17 12:03:00 | By: qrst685 ] |
20 Minutes is All it Takes
Peak performance needs more than strength alone. So we’ve compiled the following exercises to cover the four main elements of fitness and create a demanding muscle-building routine. Think of these as your workout base—the way you structure the rest of your routine is limited only by your imagination. You will see results with just 20 minutes of training, but go harder and your muscles will respond.
WARM-UP (COD) Warm-up with a 10-minute jog, then step up the tempo. It’s up to you how fast and for how long you run. If you’re new to running, sprint for at least 30 seconds, but for no longer than three minutes.
Strength (STR) Give it your all. At the end of each exercise, your muscles should be completely spent.
Explosive power (POW) The important thing here is execution: the shorter your contact with the ground the better.
Coordination (COD) To build strength, you must engage all the muscles involved in a movement, so spend at least 1-2 minutes on each exercise.
Relaxation (REL) For quick recovery,outdoor gym finish your training session with a relaxation exercise
BENCH PRESS (STR)
A log is all you need for an effective chest workout. Makesure you have a good grip of the log before lowering it slowly towards the middle of your chest. Repeat until your muscles start to burn slightly.
VERTICAL JUMP (POW)
This exercise will rapidly improve your acceleration. Place your legs hip-width apart with your knees slightly bent and your arms out to the side. Jump as high as you can, stretching out your arms and legs as far as they’ll go.
PUSH-UP (STR)
For a power chest, vary the distance at which your hands are placed. Elevate your legs (on a fallen log, for example) and lower your upper body as far as you
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