New gym goers, thanks to their New Year's promise, are arriving to form queues near your favorite rowing machine, to be on the bench you need for 25 minutes, and to do biceps in the squats cage. They come to destroy your training, get rid of your schedule, and make your life miserable until February.
Do not let them win. Dodge the crowds without sacrificing your well-being with the following crowd-proof workouts. Each one is designed to be done in a small space, with only a little equipment. All you need is a couple of weights and a stability ball, and you'll be on your way to a time-saving workout that runs away from the mobs and keeps you going to build the body that everyone wants to get.
Replace cardio machines with combined dumbbell trek series
If you're in the mood for cardio, but the registration form is reserved until St. Patrick's Day, try this combination of exercise and walking series with dumbbells by Nick Tumminello, a strength and conditioning coach based in Florida and creator of several fitness DVDs, including "Strength training for fat loss and conditioning."
"Dumbbell walking is a good replacement for cardio exercises," says Tumminello. "It's very intense, because you're carrying heavy weight, you're working near your maximum capacity and you're carrying it for 30 to 45 seconds. When you combine high intensity with repetitive effort, you get a great metabolic benefit. "
To do so, you'll need two pairs of dumbbells, a heavy set (Tumminello suggests 75 pounds for a fit male) and a pair that are 30 to 40 pounds lighter than your heavy weights. You will also need a space in the gym about 20 meters long, with a little space at one end for exercises.
The walk itself is simple but challenging: You have heavy weights on your sides and you walk with them. In this case, you will be able to walk 20 yards and 20 yards back.
The plan involves alternating these walks-carrying the heavy weights-with on-site exercises using the lighter weights. You will do eight to 12 repetitions of each light exercise, you will walk with the heavy weights and then you will do from eight to 12 of the next light movement. You will have to continue alternating without rest until all the exercises are completed. At the end, rest until you feel integrated but not fully rested-about one to three minutes-and repeat the sequence for a total of three to five rounds.
Each round must include the following movements.
ROWS CLOSED WITH MANCUERNA: Keep the weights in front of you, with palms facing the front of the thighs.Push your hips back to bend the waist and lower the body until your back is parallel to the floor. Let the weights hang while you bend and keep your back straight. In this position, row with the two dumbbells next to your torso and let them hang again. Repeat eight to 12 times, and then walk back and forth.
MANCUERN SHOULDERS: Hold the dumbbells at shoulder height, with your elbows bent and your palms facing inward. Press both arms simultaneously upward until your elbows are straight and pressed against your ears. Bend your elbows to start again and repeat eight to 12 times, and then take your second walk with the heavy weights.
FRONT STOPS: Hold the dumbbells in each hand, arms hanging from your shoulders. Hold your trunk upright, take a big step forward with your right leg and descend until your knees form 90-degree angles, your right knee is on your toes and your torso is erect. Press again to start and carry out the same movement with the left. Repeat eight to 12 times, and then do the walk.
HIGH WEIGH: Keep the weights in front of you, palms facing the front of your thighs. Push your hips back and bend your knees slightly. Keeping your back straight, lift the weights upward forcefully, pushing your hips forward standing, keep the weight close to your body as you rise up to the shoulders and bend the elbows. Go back to the start and repeat eight to 12 times. Take the fourth walk.
FRONT SCISSORS WITH MANCUERNA: Place the weights on the shoulders with the elbows bent and the palms facing inwards. Keep your torso up and push your hips back to squat, descending until your thighs are at least parallel to the ground. Keep your weight rooted in your heels throughout the movement. Press again and repeat eight to 12 times.
Replace teams for a complete workout that you can do in one place
Exercise classes for large groups make you sweat in one place and you can not move much if the study is full. The same idea can be used outside of class, says Mike Wunsch, performance director at Results Fitness in Santa Clarita, California.
"Instead of waiting for the machines or someone to get off a bank, get your own area," he says. Grab two weights that are heavy enough to provide a challenge for a set of 10 lunges, then stand on a circle of six feet of space. Next, start the Wunsch circuit training. For each movement, perform five to 10 repetitions and then move on to the next exercise without resting. After finishing all movements, rest for 90 seconds and repeat the entire sequence three or four times.
Start with the forward dumbbell spear exercise.Repeat for five to 10 repetitions, and then move on to push-ups.
ARM FLEXIONS: Stand on the floor in an iron position with your hands directly below your shoulders, the rigid body from head to heels. Bend your elbows to lower the chest to the ground, keeping a straight line with the body. Press again to start, and while doing so, raise the right arm off the ground and turn your body so that your arms form a vertical line, the torso and legs are facing the side wall and the body forms a T. Turn towards down to start, and repeat, this time turning to the opposite side. Repeat five to 10 repetitions. Third, perform the front squat with dumbbells of five to 10 repetitions.
NEUTRAL-GRIP: At the end of your squat set, keep the weights on your shoulders. Press your arms up at the same time until your elbows are straight. Bend the elbows to start again and repeat five to 10 times.
ROMAN DEAD WEIGHT IN COMBINATION WITH BORDERED ROW: Keep the weights in front of you with the palms facing the front of the thighs. Push your hips back to bend the waist and lower the body until your back is parallel to the floor. Let the weights hang while you bend, and keep your back straight. From this position, row two dumbbells on the sides of your torso, and then let them hang again. Push your hips forward to get back on your feet. That is a repetition. Do five to 10.
Use kettlebells to finish fast
Find a corner and design your own workout
When the gym is full, "from an equipment-related perspective, there is a problem a coach faces staff at home, you have limited things to use, "says Shawn Arent, associate professor of exercise science at Rutgers University. Do you want a team that provides variety and can offer a complete training? For Arent, that's two pairs of dumbbells - a heavy one, a light one - a stability ball and a wall.
Arent advises choosing an exercise or two that addresses all major muscle groups-the chest, shoulders, back, core, hamstrings, and quadriceps. -while you are aiming for eight to 10 exercises in total, three or four series per exercise, you're on the right track, "he says.
For your chest, try dumbbells on the floor or use the ball under your back as a tilt bench or flat press. Orient your shoulders with the shoulder press, which involve the back and core stabilization as well. Hit the back with the dumbbell rowing ball or as a base for the posterior deltoids.
For the legs, use the ball to do wall squats, placing the ball between your back and the wall and rolling up and down behind you while you are squatting, with or without weight.The ball can also be used as a platform for the back of the foot doing split squats or for the extension of the hip and repetitions of legs. For a hamstring exercise, lie on your back with the ball under your heels. Lift your hips so that your body forms a straight line from the shoulders to the heels. From this position, pull the heels again to roll the ball towards the rear. Roll the ball back, drop your hips to the ground and repeat.
What about the biceps and triceps? The curls and general extensions are fine, but these muscles will be hit by the main exercises other muscles. Once you have finished your favorites between the movements, you can continue with the isolation that you like. It's your personalized training, after all.