The Basic Workout

Just doing a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming event. The best part is, these exercises aren’t too demanding or time consuming, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to maintain a healthy and good-looking physique within approximately an hour per workout. Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards to refuel your body's nutritional needs. If you really want to get serious about your workouts, then I recommend that you check out Exercise Site Review.

Cardiovascular and Lower Body

Your cardiovascular work out should consist of a one half-hour daily walk. Simply lace up your walking shoes and go for a nice stroll around the block. Go out regardless of the weather; just make sure to dress appropiatly. An effective alternative to going outside is walking up and down a building staircase. This is an excellent option for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days.
Switch it up to keep your workouts new and exciting!

Upper Body

After your cardiovascular exercises, begin your upper body work out with a few exercises. Do these steps three times a week for better results.

Basic Pushups

Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair to increase resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Close-Grip Pushups

Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions
(according to your fitness level), and gradually increase the repetitions as the movement becomes easier. Use the same starting position and
breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the
floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require
more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain
your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups

Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and
gradually increase the reps as the movement becomes easier. Use the same starting position and breathing pattern as the basic pushup. Your
hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your
shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire out more quickly than with other pushups. The above
pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are
either 8 or 15 kg dumbbells, or a few minutes.

Chest

In order to work out the pectorals, lie on a bed, with your stomach up, and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Do eight sets of 8 to 12 repetitions.

Arms

These exercises will strengthen your biceps. Sit on the edge of a securly placed chair (so it doesn't move or shake), then place your feet at about hip width. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arch towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Do three sets of 8 to 12 repetitions.

Legs

These repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to failure.

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