It is always difficult for busy women to find time to do effective exercise and or include training regiments into everyday life. There are times when things are so hectic that its is tempting to give up on a new fitness plan before its has even really had a chance to get started.
EXERCISES #1: BACK ROW
Sets: 2
Reps: 10 for each side
Tie an exercise band to something sturdy at shoulder height. Grasp the band in your right hand and get into lunge position with left foot forward, until arm is straight and band is taut. Pull the band while rotating your body 180 degrees, until both feet are facing forward and your right hand is at chest-height, touching your shoulder. Do 10 reps on each side.
EXERCISES #2: DEEP STEP-UPS
Sets: 2
Reps: 8-12
Grab a pair of dumbbells and stand on a 16- to 20-inch step. Take a giant step back with your right foot and drop your right knee until it’s a few inches from the floor and the left knee is bent at about a 90 degree angle. Squeeze your glutes to push your body up, then slowly return to start position. Do 8 to 12 reps on each leg.
EXERCISES #3: SPLIT-STANCE ALTERNATE ROW
Sets: 2
Reps: 10
Loop an exercise band around something sturdy and stand, facing the band and holding an end in each hand. Position feet shoulder-width apart and squat slightly. Contract your abs as you row your right arm back until your elbow passes your torso. Repeat with the other arm. That’s one rep. Do 2 sets of 10 reps.
EXERCISES #4: WEIGHTED ONE-LEG SQUAT
Sets: 2
Reps: 10-12
Grab a pair of 8- to 10-pound dumbbells with feet hip-width apart. Raise your left leg so you’re standing on your right. Squat down until your right thigh is parallel to the floor. Push back up to the starting position. That’s one rep. Do two sets of eight to twelve reps per leg. Too hard? Ditch the weight and place your hands on your hips instead.
EXERCISES #5: PUSHUP TO ONE-LEG LIFT
Sets: 2
Reps: 30 to 90 seconds
Place a mat about 2 feet from an exercise bench or the bottom of a staircase. Kneel on the mat and position your palms slightly wider than your shoulders on the bench. Straighten your arms and legs so you’re in a plank position. Brace your abs and push up onto your toes. Do a slow pushup while lifting your right leg. Repeat the pushup raising your left leg. Continue alternating sides for 30 to 90 seconds.