5 Minute Suggestions.....
*1
-2 x 10 dips (Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench to lower bum towards floor and bend elbows to no lower than 90 degrees. Push back up without locking elbows.) See link here for further help http://exercise.about.com/b/a/106218.htm
+
-2 x 10 push-ups (full or modified on the knee's)
As your fitness increases you can fit more reps of both into your five minute time slot.
*2.
5 minutes with a skipping rope
*3.
5 minutes of crunches/sit-ups on the floor
(Contributed by me)
*4.
When I sneak of to the toilet at work... not 5 mins but when I am finishing up I jump and jog on the spot well I am drying my hands and then run all the way back to my desk.... like a mad thing
(Contributed by Angel)
*5.
Here are four five minute workouts to cover the whole body or combine them all for a good 20 minute workout or maybe just two for a 10 minute workout. Remember to stretch at the end of all workouts ...
Work Out 1 - Chest / Back / Arms
Dumbell Chest / Bench Press (lying on floor pushing up at chest level)
Dumbell One Arm Rows (dumbell in front pulling back to hip level
squeezing shoulder blades)
Bicep Curls (ensure elbows are glued to sides)
Bench Dips (hands beside body on edge of bed or sterdy chair pushed
against wall keeping back as close to object bending elbows bringing
bottom towards floor)
Go through these with no rest between them spending one minute doing
each exercise and then stretching for 1 minute
Work Out 2 - legs
Step ups onto chair or back step or up a flight of stairs and down
Squats
Standing Calf Raise (lifting heels of ground going onto toes)
Lunges
Each exercise for 1 minute then a 1 minute to stretch
Workout 3 - Inner / Outer Thighs and Buttocks
Step Ups As per legs
Standing side leg raises (lifting leg out to side raising with
control and only approx 20 cm from ground)
Wide Squats ( feet turned outwards and squat)
Perform each exercise for 1 minute (take 2 minutes side leg raises 1
minute each side) and then stretch for 1 minute
Workout 4 - Abdominals / Lower Back
Crunches (bottem rib into hip - back in contact with ground)
Alternate Arm / Leg Raises or on all fours alternate arm / leg raise
(lifing right arm / left leg or left arm right leg)
Crunches with legs either dropped to side or lifting and rotating to
side(for side of abdominals)
Balance / Hover / Ab Brace (push up position but on elbows / forarms
in line with shoulders) hold as long as possible
Stretch
Once again each exercise for 1 minute blocks and then 1 minute
stretch.
*6.
You can also do incidental exercise such as when you are boiling the
kettle, waiting for something to cook before you needn to turn it eg:
the steak in the frypan you could choose one exercise eg: calf
raises, push ups hands on the bench, lunges, squats etc...
Another way is when you go up your hallway is to do lunges up it
instead of walking.
*7.
5 minutes of 'you know what' with your partner *wink*
*8.
Working at a speed of 2 secs up and 1 second hold then 2 seconds down
you should get 12 repetitions a minute.
Try this 5 minutes for the whole body..... yes 5 minutes the whole
body....
1/2 step ups / step back lunges (placing one foot on a step / bench /
sterdy chair only bring the second leg up to tap the chair. Do 6 - 8
per leg
Push Ups x6, Tricep Pushups x6 (working with arms and elbows bending
close into the body)
Rows alternating Left and Right 6 - 8 each side
Bicep curl rotate into shoulder press with both legs raising and
striaghtening while sitting on the edge of a chair or on the floor
Great for abs.. 6 - 8 times. even if you do abs every second upper
body sequence
Remember to stretch...
*9.
How about doing different exercises in the ad breaks on TV, sit ups, star jumps, push ups etc, keep going for the full ad break then stop until the next one??
(Contributed by Sam1sio2)
*10.
Here are the 1st 10 incidental exercises.... lets try adding to these...
1 Park the car further away when you shop
2 Get off public transport a stop earlier
3 Walk where you can eg: at shops between strip shops and larger
centre or around the shopping centre a different way that is longer
than your normal route from the bank to a certain shop etc.
4 Walk up the exculators / travellators at the shops but please
not some travellators (the flat ones) don't like you pushing a
trolley and walking
5 Ditch the remote control walk to change channels etc
6 Bring in shopping one bag at a time from the car (except in
the rain)
7 walk the long way around to where you need to go in your house
or do an extra lap of the house
8 Take smaller baskets to the clothes line and walk aorund the
clothes line between pegging each item up
9 Don't use your clothes dryer either peg it up or place it on
the clothes airer
10 Use steps rather than lifts even just by getting off a floor
or two earlier
*11.
Loop in 5 minutes exercise in at various points in
the day. If you walk home from the shops or station, do 5 minutes
of exercise in the living room as soon as you got in the door.
Do a minute or so of something tough like jumping jacks or step ups,
and then put frozen food in freezer or rush up to loo, or hang up
jacket, then run outside with garbage, back in for squats, sometimes
doing some hand weighs swings interspersed sets between sets of
squats, then doing a couple of minutes of tidy up around the home, on
with some leg lifts or calf raises. In other words i strung 5
minutes of exercise time into another few minutes of house duties
that involved some movement.
I also found this worked for me for mornings at home, where time
seemed limited, and my energy not high, i would just make myself do 3
sets of squats, while make beds etc, and if up to it do a 10 minute
walk, do the jump jacks just before a quick shower, some lunges, get
dressed in between some step ups, and do a couple of more sets of
biceps while putting breakfast on, or moisturizing skin and brushing
hair.
This way of adding 5 minutes of toners around a walk or housework,
can mean a fat burning workout that takes not much extra time in a
busy day
*12.
Here is a 10 - 1 list like a circuit but set up in a different way.
the first exercise you do 10 times the next 9 the next 8 the next 7
etc....
Here goes the exercises
10 x squats
9 x star jumps or stepping out to side
8 x leg curls (4 or 8 each side your choice)
7 x knee lifts each side quickly
6 x squats
5 x push ups
4 x sit ups / Crunches
3 x dips
2 x tuck jumps or squats
1 x 60 sec of jogging on spot
You can either do them like this or
10 x squats
10 x squats
9 x star jumps
10 squats
9 star jumps
8 leg curls
10
9
8
7
etc going back up to 10 and down to a lesser number each time.
Modifying exercises where appropriate and doing it at your own
level. You may only get from 10 - 5 the first try but gradully try
to add on to it till you are doing
10
10 9
10 9 8
10 9 8 7
10 9 8 7 6
10 9 8 7 6 5
10 9 8 7 6 5 4
10 9 8 7 6 5 4 3
10 9 8 7 6 5 4 3 2
10 9 8 7 6 5 4 3 2 1
then going back up..
The full pyramid is not for the faint hearted it has 100 squats or
whatever your number 10 exercise is...
