TAKE IT INSIDE

BREAK OUT OF THAT BORING GYM ROUTINE WITH INTENSIVE WORKOUT

2014-11-30 - WITH AMY JACOBSEN, CERTIFIED PERSONAL TRAINER Amy Jacobsen is an American Council on Exercise-certified personal trainer and an Aerobics and Fitness Association of America-certified group exercise instructor, and manager of Little Rock’s Downtown Athletic

With this crazy-cold weather upon us early, it’s time to head indoors — or to the gym. Does your gym workout usually consist of hopping on the elliptical or treadmill for 30 minutes, then doing weights or ab exercises and heading to the house? I used to train people like that, and it is so boring! Working in downtown Little Rock, most members who come to my gym have a very limited amount of time for their workouts. Over the years, I’ve learned to transform those short, boring routines into intensive, very effective (but still short) workouts.

The following is an example. You can insert any exercises into this workout; just make sure you don’t rest too much during the routine. Drink lots of water and, above all, KEEP GOING. The time will fly by, you will feel great — and you will get your weight and cardio workouts knocked out in 45 minutes or less.

1 START WITH FIVE MINUTES ON THE TREADMILL:

Go slow for two minutes, then increase your speed for three minutes. Your heart rate should feel elevated, and you will become warm (possibly even start to sweat).

2 HOP OFF THE TREADMILL

(safely). Alternate three sets of each of the following, with no rests between sets:

• 10 to 20 push-ups • 25 body-weight squats holding dumbbells at your sides

3 NOW IT’S TIME TO JUMP BACK ON THE TREADMILL.

Walk on a 10 percent incline at 3.50 mph for five minutes.

4 ALTERNATE THREE SETS

of each of the following, again, with no rests between sets:

• 10 to 15 seated rows

• 10 to 15 dumbbell overhead presses

5 GET BACK ON THAT TREADMILL

and jog on a 6 percent incline for three minutes (you can choose the speed for this one). Then walk at a 0 percent incline for two minutes to bring your heart rate down a bit.

6 ALTERNATE THREE SETS

of each of the following, and remember, no resting between sets!:

• 25 mountain climbers: With your body in the push-up position and keeping your body straight, alternate bringing your knees toward your chest quickly.

• 20 double crunches: Do upper and lower body crunching together simultaneously.

• 25 mountain climbers

• 20 Supermans: Lie on your stomach; slowly lift your upper body and legs simultaneously off the floor.

7 STRETCH YOURSELF

to cool down. You will need it!