Packing on some extra muscle does not have to be difficult, intimidating, or time consuming. Exercising routines completed in 45-minutes or less are more effective than those taking 45-minutes or more to complete In fact, many exercises, which build muscle, are really quite simple, and effective. The challenge can be wading through all of the information out there - finding exercises that are simple to do and deliver the results you are looking for. Keeping your workout routine simple and quick, while rotating in new exercises from time to time will help keep you motivated and deliver results.
Compound Muscle Workout
This workout targets as many muscle groups as possible using compound exercises. Perform this routine twice a week taking two days off between workouts. Use only free weights and perform the exercises in the order shown. Do three sets of between five to seven repetitions each, resting sixty-seconds between sets and exercises. One the first day, perform the bench press, bent over row, barbell squat, ending with stiff legged dead lifts. On the second day, perform the standing shoulder press; pull up, stiff legged dead lift, and barbell squat. Cardiovascular exercise on off days is welcome if you choose to do so.
Abdominal Crunch
Performing crunches using an exercise ball is one of the best ways to work your rectus abdominal muscles. Begin with the ball resting between your mid and lower back. Inter-lace your fingers, placing your hands behind your head for support. Squeeze your abdominal, raising your upper body away from the ball while driving your mid-section down towards your hips. As you crunch, control the ball from moving about, squeezing your abdominal tightly. Slowly lower yourself back to the starting position. Do three sets, 12 to 16 repetitions each.
Push-Up
The push-up is a simple, basic exercise that hits both the greater and lesser pectoral muscles of the chest. Begin this exercise by laying flat on the floor, with your palms facing the floor, at mid-chest level. Slowly raise your body off the floor, keeping your body as straight and rigid as possible. You reach the top of the movement when your elbows are at a 90-degree angle. To add difficulty, look straight ahead instead of at the floor. Do three sets of 10 to 12 repetitions each.
Skater Squat with Resistance Bands
Using fitness bands helps to build your glut and hamstring muscles. Begin this exercise holding each end of your resistance band - feet shoulder width apart. Bend slightly, pushing the left leg out slightly further than the right, keeping your knees behind your toes. Squat down until your hamstrings are at a 90-degree angle with the floor, holding the squat for two seconds before returning to the start position. Do 16 repetitions on each side.
References
- Body Building: Article: Training: Training At Home: Workout Less And Achieve More
- Women Fitness: Fitness Articles: The Secret To well Toned Abdominal Muscles: Crunch On Exercise Ball
- Women Fitness: Fitness Top Ten: Top 10 Chest (Pectoral)- Developing Exercises: Push-Up
- Fitness Magazine: Workouts: Spot Training: 5 Moves For Your Arms, Back, Legs, Butt, Shoulders
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