Your busy schedule never allows you to go to the gym and build a better body; worry less, you can wake up in the morning and do just 15 minutes workout and will still look as sexy as that friend of yours that hits the gym every day. We have put down a few quick, simple and effective workouts that’ll get you going every day.
Dumbbell curls
You don’t only need dumbbells at the gym, but your bottle of water can actually serve as a dumbbell for you at home. For this stage, you stand straight with your feet (shoulder-width) apart and your knees slightly bent and your hips facing forward. In your two hands, hold a bottle of water or anything that weighs between 2-5lbs. Keep your back straight and your shoulders relaxed, your head should be in line with your spine and your elbows tucked into your body. Exhale while raising the lift up to your shoulder. Repeat 8-12 times, hold briefly before you lower the weights back down.
Wall press up
Stand 60 centimetres away from the wall, your feet (about hip-width) apart, your hips facing forward. Place your arms on the wall in line with your shoulders and your fingers pointing upwards. Keep your back straight and head in line with your spine. Try touching the wall with your nose and hold that position for a couple of seconds and breathe in and out as you press away from the wall with your arms. Repeat 8-12 times.
Book chest presses
Books aren’t only meant to read or blow up your brains with so much information, there can also be used to keep fit. Not by reading them, nope, but by actually using them as chest-press. All you have to do is to lie on floor with your knees bent and your feet flat on the floor. Hold 3-4 books, not light books, but books that are heavy enough to give you the required result. Hold the books above chest level; contract the chest muscle and push the books over your chest without your elbow locking together and lower the books back down to chest level. Repeat for 8-12 times.
Dining chair calf raises
You never thought your dinning chair could be used for any other thing than sitting and eating your food right? Well you thought wrong. Your dinning chair can also be used as calf raises; all you have to do is to stand with your back straight and your hips facing forward, your feet slightly wider than (hip-width) apart. Place your hands on the back of the dinning chair and your head in line with your spine. Inhale, exhale and push up, hold the position for a moment before placing your heels back down. Then repeat for 8-12 times.
Step ups
Keep a high bench, approximately about 20-25cm high and keep your back straight, your abdominals tightened. Place your right foot on the bench, then do the same with your left; stay upright, avoid bending down. Step down the right foot, your arms bent in about a 90 degree at the elbow and continue for 2-3 minutes. You could also do this by running or walking up quickly upstairs.
These moves are designed to target specific body parts; it doesn’t require a specialist or fancy equipments. Just 5 minutes of your time can get this done; now you have to worry less about not being able to keep up with your workout routines because of your busy schedule.
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