It’s that time of the year again. The holidays have ended and most of us are beginning to swear off the cookies and sweats wondering how we managed to gain so much weight in such a short period of time! The lack of exercise, stress, and increase in empty calories has many of us feeling fat, sick, and just plain unhappy.
Now is the time to make a change. If you are a newby to weight-lifting and gyms your fitness goals may seem like a daunting task. When attempting to design a fitness plan it is important to make sure it is sustainable. We have all seen, and perhaps even experienced, the “New Year’s gym rush.” You may of noticed that this typically only lasts a month or 2 and by February many people have already abandoned their fitness goals. This being said, it is important to make sure that you develop a plan that you can stick to. For many of us, this comes down to planning and time management. Allowing 30 minutes a day to exercise is a great start and is not asking too much.
Try this 30 minute fitness routine to jump start your metabolism and weight-loss journey!
I recommend performing this particular routine 4 days per week (for example day 1 may be performed Mondays and Thursdays and Day 2 Tues and Fridays):
Day 1: Chest, Shoulders, and Arms
- Dumbell Chest Press- 4 sets, 12 reps
- Incline Dumbell Press- 4 sets, 12 reps
- Lateral Shoulder raises- 4 sets, 12 reps
- Reverse Flys- 4 sets, 12 reps
- Dumbell bicep curls- 4 sets, 12 reps
- Tricep cable push-downs- 4 sets, 12 reps
Day 2: Back and Legs
- One arm dumbbell rows- 4 sets, 12 reps
- Pull downs- 4 sets, 12 reps
- Seated row- 4 sets, 12 reps
- Walking lunges- 4 sets, 12 reps
- leg extensions- 4 sets, 12 reps
- Leg Curls- 4 sets, 12 reps
Don’t skimp on the cardio! Make it a point to begin doing 30 minutes of cardio such as jogging or walking on the treadmill 3 days a week. This can be increased in time and frequency as you progress.
As always, consult your chiropractic physician before beginning any exercise routine to ensure proper biomechanics and prevent injury!