Get Fit in 8 Minutes | Body and Soul

Published May 20, 2010

(www.BlackDoctor.org) -- Lack of time is probably the number one excuse for not exercising. Are you one of the folks that are short on time? If so, here is the perfect weight loss plan for you. This program will minimize your time spent exercising while maximizing your energy and results. Losing weight does not take a lot of time and isn't hard when you use effective and proven techniques.


The Workout
Start your workout with a short warm-up to increase the temperature of your body and your joints. When you warm up, the joints move more smoothly, and you avoid injury. Save your stretching until after the workout. Stretching while you are still cold can lead to muscle pulls and injuries.

Do 12 repetitions of each of the following exercising:

Day 1

Chest
Dumbbell Press
Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you slowly extend your arms and press the dumbbells toward the ceiling. Keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point.

Back
Two-Arm Row
Sit in a chair, and grasp a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward, and extend your arms straight down, being sure to keep your elbows loose. Exhale as you slowly bring your elbows toward the ceiling. Once the dumbbells reach the top of your thighs, hold for 1 second. Inhale as you slowly lower the dumbbells.

Day 2

Shoulders
Lateral Raise
Stand with your feet shoulder-width apart, your back straight, and your abs tight. Hold a dumbbell in each hand at your sides with your arms straight and your elbows loose. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for 1 second. Inhale as you lower your arms.

Abdominals
Crunch
Lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with your right hand, and place it between your chin and collarbone. With your left hand, grasp your right wrist. This will prevent you from leading with your head and straining your neck. Without moving your lower body, exhale, and slowly curl your upper torso until your shoulder blades are off the floor. Hold for 1 second. Inhale as you slowly lower yourself.

Day 3

Triceps (back of arms)
Lying Kickback
Lie on a mat on your back with a dumbbell in each hand by your ears and the dumbbells pointing toward the ceiling. Straighten your arms, but keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point.

Biceps (front of arms)
Standing Curl
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended. Exhale as you simultaneously curl both arms to just past 90 degrees, bringing your palms toward your biceps. Keep your elbows close to your sides, and concentrate on moving only from your elbow joints, not from your shoulders. Hold for 1 second. Inhale as you lower.

Day 4

Hamstrings (back of thighs)
Leg Lift
Lie with your back on the floor and your heels on the seat of a chair. Exhale as you slowly contract the back of your upper thighs to push your butt toward the ceiling. Hold for 1 second. Inhale as you slowly lower your butt.

Quadriceps
Squat
Stand with your feet slightly wider than shoulder-width apart- keeping your back straight and your abs tight, exhale as you slowly squat down to about 90 degrees. Don't let your knees extend past your toes. Make sure to push your butt out as if you were sitting in a chair. Hold for 1 second. Inhale as you slowly return to the starting position.

Day 5

Calves
Standing Raise
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended but not locked. Keep your chest out, your shoulder blades rolled back and down, and your abs tight. Exhale as you slowly lift your heels and rise onto your toes. Hold for 1 second. Inhale as you slowly lower.

Butt
Kick-up
Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Raise your right leg until your thigh is in line with your torso. Exhale as you slowly push your foot toward the ceiling. Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso. Do one set with your right leg, and then switch sides.

Day 6

Inner Thigh
Inner-Thigh Leg Raise
Lie on your left side with your left elbow and forearm supporting your upper body and your left leg extended. Bend your right knee, and place your right foot behind your left leg for balance- keeping your left leg straight, exhale as you slowly lift your left foot as high as you can. Hold for 1 second. Inhale as you lower your foot back to the starting position. Do one set with your left leg, and then switch sides.

Outer Thigh
Doggie
Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Keep your back straight and your head up. Keeping your leg bent at a 90-degree angle, exhale as you raise your right leg out to the side. Hold for 1 second. Inhale as you slowly lower your leg back to the starting point. Do one set with your right leg, and then switch sides.


 

Written by Black Doctor Staff Writer

COMMENTS

Latest in news