“The gym closes in 30 minutes, you are late,” says the instructor.
What are you going to do?
Here is a quick routine, which hits all muscles of the upper body.
Sit on the stationary bike and pedal in a brisk manner for 2-3 minutes.
Follow it with rotator cuff movements and light weight ‘Pressdowns’ to warm-up the elbows.
You are now ready for the routine.
1. Bench Press
3. Parallel Bar Dips
5. Alternate Dumbbell Curls
6. Parallel Bar Dips
7. Seated Cable Row
8. Incline Dumbbell Press
9. Lateral Raises
10. Parallel Bar Dips
11. Seated Cable Row
12. Dumbbell Extensions
13. Alternate Dumbbell Curls
14. Dumbbell Extensions
15. Lateral Raises
16. Dumbbell Extensions
17. Seated Cable Row
18. Lateral Raises
Do all the movements in a non-stop manner in the order mentioned here. Just keep doing them one after another until you complete the entire sequence once.
Do 10-12 reps in strict form using a moderate weight on all movements. You should complete the sequence in a maximum of 20 minutes.
Walk around for a couple of minutes to cool down. Your workout is over, all within 25-30 minutes.
Please understand that this isn’t a serious muscle-building workout. But, it’s good enough to train the muscles in a different manner and work like a mini-cardio.
Do not train your upper body the next day after doing a routine like this.
From the third day, you can perform your regular routine.
Note: If you want to do a quick leg workout, do not try this technique.
Instead, warm-up for 5 minutes and then do 4 sets of Squats in Pyramid technique, really hard. That will be plenty.
_ P. Srimathy