Video:How to Do a Quick Workoutwith Vionna Jones
In this video, a personal trainer demonstrates some basic quick workout exercises that can be done at home or at the gym. See how to do a quick workout that's still very beneficial.See Transcript
Transcript:How to Do a Quick WorkoutHi! I'm Vionna Jones with Fit in DC. Today, for About.com, I'm going to show you a basic exercise routine that you can do when you don't have a lot of spare time.
Muscles Used During the Quick WorkoutThe muscles that will be involved are:
- the quads, which are at the front of your thighs
- your glutes
- your abdominals
- and also your chest and shoulders, so almost all of your major muscle groups
Quick Workout: SquatsThe first exercise is a Squat. From your standing position, separate the feet wider than your hips with the feet still facing straight ahead. You're going to keep the chest lifted, so the shoulder blades are back and down. You're going to look straight ahead, and also engage the abs here.
You're going to squat down, so the hips will shift back. Your weight is in your heels, so you can even lift your toes a little bit to make sure the weight is going straight back, and then push up through the heels, and squeeze the glutes as you come to the top.
It's important here to make sure that the hips goes straight back, so that the knees stay pretty much over the ankles. You still want to be able to see your toes as you go down. You can perform 12 to 15 of these for two to three sets.
Quick Workout: Push-UpOur next exercise is a Push-Up. We'll start with the knees bent push-up. So, the hands should be a little wider than your shoulders. So your hands will be on the floor instead of on the mat.
Let's make sure that the knees come back far, so that your body is nice and flat. Notice that my shoulders and hips, and knees are all in the line. Also, you want to make sure that you engage your abs, so the belly button pulls in towards your spine.
Then, you'll come down bending the elbows, bringing the chest down as close to the floor as you can. Then, you will push right back up, not locking out the elbows but just making sure that the arm is straight, and then lowering down, and then back up. You can do as many of these as you can. Working your way up to doing a set of 15 repetitions, and you'll perform two to three sets of your push-ups.
Quick Workout: CrunchesThen, we'll do a set of Crunches. So coming down on to your mat, we'll lay flat on the mat. Lower back on the mat, abs engaged, the knees are going to be bent, and the feet on the floor. We're bringing the hands behind the head.
You want to make sure that the elbows stay all the way out. Then, you'll just go up curl up until your shoulder blades are off the floor, and then slowly lower back down. You want to make sure that you're breathing, exhaling on the way up, inhaling as you lower back down, and also making sure that the elbows stay all the way out. You can do 15 of these, and two to three sets again of your sit-ups.
That's a basic exercise routine that you can do in your free time. To learn more, visit About.com.