Some basic components of fitness are aerobic, strength, flexibility, balance, and posture. The components of a good fitness routine can be covered in 30 minutes by performing compound exercises.
The following are done with little resting time in order to keep the heart rate up to cover the aerobic component.
Start with a 1 minute warm up-march in place or use a stationary bike.
Squats with bicep curls 4 minutes
Lunges with shoulder press 4 minutes
Plies with tricep extensions 4 minutes
Rows and reverse flies while standing on one leg 3 minutes
Push ups 1 minutes
Pull ups 1 minutes
Plank 1 minute
Pilates core exercises: criss cross,corkscrew,etc 5 minutes
Bird dog 1minute
After completed the above strength, balance and posture exercises, leave 5 minutes for stretching which is performed at the end while the body is warm.
Hip flexor stretch
Shoulder neck and tricep stretches
Call Carol Michaels Fitness at 973-379-4779 www.CarolMichaelsFitness.com
In home training offered in : Short Hills, Summit, Maplewood, South Orange,West Orange, Livingston, Chatham, Verona, Montclair and other towns in Essex, Union, and Moris County, NJ